Explore every episode of Nourished & Free: The Podcast
Dive into the complete episode list for Nourished & Free: The Podcast. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.
One of the latest circulating 'challenges' or ''programs' is the 75 Hard program: aka, 'the ironman for your brain'. Why talk about it on a nutrition podcast? Because the #1 rule of the program is to follow a diet plan... so we need to talk about it.
This program is so intense that somebody actually started a 75 Soft program so it wasn't as torturous. Listen to the countless red flags as I lay out both these plans along with their implications and potential risks.
As always, here is my honest and unfiltered, dietitian review.
Read the article associated with this episode here.
TOPICS COVERED 👇
The 75 Hard “Challenge”, intro [1:21]
The creator of 75 Hard [4:00]
Defining the 75 day hard challenge [9:02]
The problem with no “cheating” [11:44]
What direction does it give? [13:06]
Is the workout regimen even possible? [15:50]
Do you need a gallon of water every day? [18:11]
The biggest issue I have with this program [20:52]
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When having a conversation with someone who says “I binge eat”, it’s important to learn what that means to them. Are they really binge eating, or do they just think they are?
The experience of binge eating varies with each person; what some consider a binge is really not a true binge at all. However, if they chose to use that word to describe what happened, it is an indication that there is an underlying problem with their relationship with food.
In this episode, I'll dive into what I call 'clinical' vs 'casual' binge eating. In other words, true binge eating vs sub-clinical binge eating. Both are a disruption in one's relationship with food, but the severity is slightly different.
Read the article associated with this episode here.
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Kidney stones, weight cycling, poor exercise performance... the list of side effects is LONG for those who follow the keto diet! Learn all about what makes this diet so popular, how it works, and how it doesn't work.
PS - it might surprise you to know that I've actually followed this diet before... take a listen to learn why & how it went.
As always, here is my honest and uncensored, dietitian review.
Read the article associated with this episode here.
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29 Mar 2022
My Story: Recovery from Disordered Eating and Body Dysmorphia
Ever wondered, "did Michelle have an eating disorder?" Pretty much. Never diagnosed, but my relationship with food was severely disordered. I'm breaking it all down for you in this episode. Let's get personal and dive into my journey through battling disordered eating as a dancer, high schooler, and dietetics student.
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I'm so thrilled to have Elizabeth Sterling (@TheWholePointe) join me today as she shares her story. Listen as we walk through her experience as a professional ballerina and the damaging comments that led her to disordered eating. She now coaches her students to embrace their body rather than work against them. Elizabeth is an advocate for intuitive eating, intuitive movement, and utilizing a mindset that is FOR you rather than AGAINST you (my kind of gal).
Elizabeth's bio: Elizabeth is an IACT Certified Hypnotist and Peak Performance Coach based out of Denver, CO who uses a combination of hypnosis, NLP, EFT and coaching that creates powerful changes for her clients. As a ballet coach and former professional dancer she is exceptionally thrilled to be bringing these tools into the dance world because she knows, first-hand, just how life-changing these tools can be within the dance community.
TOPICS COVERED 👇
Meet Elizabeth [1:55]
Elizabeth’s experience with Ballet and her body image [5:09]
How comments on her weight impacted her enjoyment of dance [8:09]
Michelle looks back on her experience with dance [10:25]
Elizabeth discusses how she looks back on her professional dance experience and depression [11:57]
Elizabeth’s experience and how it impacts how she teaches [14:47]
Things Elizabeth heard as a dancer that were unhelpful [17:22]
Elizabeth describes how she became healthier after dancing [20:05]
Thoughts on body positivity and dance [25:42]
Elizabeth discusses her role as a hypnotist and coach [28:42]
The problem with ballet/nutrition workshops [33:40]
Intuitive eating messaging with children [36:55]
Elizabeth’s credentials explained [39:14]
How intuitive eating isn’t simple after years of a poor relationship with food [41:52]
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If you look up Optavia on the internet, you’ll be shown a program that seems to have a lot of positive results and is rooted in science. However, as you remove the layers of clever marketing and coaches raving about the products (as they seek greater commission), we can see through the matrix to what this diet really is… a dangerous and expensive starvation program.
As always, here is my honest and unfiltered, dietitian review.
To apply for the Nourished & Free group coaching program and receive a free private training, visit yatesnutrition.com/application
Follow along with me on IG @yatesnutrition
**I apologize for the audio quality in this episode. I know it's not great, but mama can't take the time to re-record
Read the article associated with this episode here.
TOPICS COVERED 👇
Optavia's business model - helpful or harmful? [1:54]
Optavia’s “fuelings” [5:21]
How Optavia was founded [9:07]
Is Optavia a wellness program or crash diet? [11:06]
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"WW had convinced me that I was uncontrollable with food, i.e. I could not be left alone with any food. They had scared me to the point where I thought 'only if you follow this will you ever have a normal life again.
If at any point (in the 15 years of doing WW) I had convinced myself that my body was beautiful, they would have lost a customer.
In the end, they financially benefited from the fact that I stayed heavier in my weight and the fact that I could not be convinced to appreciate my size."
Nourished & Free alum, Alyson , joins me as we walk down her disordered eating journey with WW that was 15 years long.
TOPICS COVERED 👇
Alyson’s background and her relationship with food [3:40]
The beginning of Alyson’s dieting [14:29]
Alyson’s dramatic weight loss [18:25]
Alyson’s Weight Watcher’s Journey [20:30]
How Alyson stopped thinking about points [27:45]
Mental health and dieting [29:13]
Body neutrality as a win [33:28]
Weight Watchers lifetime membership scam [36:00]
Alyson describes how she felt when her weight came back [41:28]
Alyson discusses other health-promoting behaviors she has been able to adopt [48:44]
Is Weight Watchers a diet or a lifestyle? [58:25]
What Alyson would say to someone currently on Weight Watchers [1:04:01]
The biggest thing that pushed Alyson towards needing to change her lifestyle [1:06:39]
What Alyson would tell something who may be ready to take the next step in healing their relationship with food/body [1:11:16]
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If you’ve ever been to the doctor, you’ve likely been told by a health professional what your BMI is. If your BMI was “too high”, my guess is you were told you need to lose weight. Doesn’t matter if all other health markers were perfect—if that one number was off, you were told to fix it.
The terms of healthy, overweight, and obese are unfortunately based on the BMI scale, which is not an accurate measure of health at all. Let’s talk more about why this form of measurement can cause more harm than good.
Read the article associated with this episode here.
TOPICS COVERED 👇
Defining BMI [1:48]
What BMI is missing [4:52]
What we should look at to measure health status [8:30]
Research studies and BMI [9:08]
How BMI was created [13:11]
When the BMI threshold changed [17:39]
Remember this next time the BMI chart is brought into your life [21:48]
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27 Sep 2022
How Christina Went From Bingeing 5-7x/week Down to ZERO (Client Confessional)
Christina tried getting therapy through Better Help for her binge eating, then did Noom 3 different times... she still couldn’t kick her bingeing habit that had been going on for the last 2 1/2 years. She was so ready to eat pizza without guilt, and get over the hatred she felt towards her bod.
She worked with me for 1 month and was no longer bingeing.
If you want to hear all about how she was able to accomplish this, this episode is for you.
TOPICS COVERED 👇
Christina describes her relationship with food before finding Michelle [2:10]
Christina discusses her history of binge eating [4:16]
The different diets and strategies Christina tried before finding Michelle [6:07]
How Noom’s weigh-in requirement affected Christina’s body image [9:23]
Description of Noom’s “psychology” component of the program [11:33]
Noom’s coaches and forced group commitment [18:05]
How the approach from Michelle (Yates Nutrition) was helpful [20:13]
Noom/s recommendation to try every diet [22:18]
Christina’s advice to someone considering joining Eat With Ease [23:17]
Christina describes how she was finally able to open up about her struggles [25:50]
Christina’s final thoughts about working with Michelle (Yates Nutrition) [28:25]
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If you've ever found yourself obsessing over healthy food, you may unknowingly have orthorexia. I'm excited to dive into a few key questions with you in this episode:
What are the characteristics of orthorexia, is orthorexia an eating disorder, how is orthorexia different from anorexia, and what can we do to prevent orthorexia?
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25 Oct 2022
What if I Want to Lose Weight with Intuitive Eating?
The purpose of intuitive eating is not to lose weight, but what if we know our weight is not at a healthy place?
Rather than focusing on quick-fix dieting behaviors that only lead to more weight gain, I propose different ways to focus on weight maintenance and health in this episode while healing our relationship with food through intuitive eating.
Read the article associated with this episode here.
TOPICS COVERED 👇
Why weight loss is always on our minds [1:32]
The difference between a desire to lose weight and pursuing weight loss [2:28]
How my approach is different [5:29]
My recent experience wanting to lose weight [9:12]
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08 Nov 2022
Health At Every Size (HAES) Criticisms - from a HAES Dietitian
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22 Nov 2022
Are Eating Disorders Easy to Treat? (with Gayle Goldstein, Author of "Illuminate: A Memoir")
I sat down with a friend of mine and gifted author, Gayle Goldstein, to talk about her journey through eating disorder recovery and the road that led her to pursuing a vocation in therapy.
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06 Dec 2022
Managing PCOS while Preventing Disordered Eating (with Megan Miller, RD)
Women struggling with Polycystic Ovarian Syndrome (PCOS) are often told to diet, lose weight, get on birth control, and then come back later when you want to get pregnant. This is a problem.
As a woman with PCOS myself, I've found that this is the worst advice you can possibly receive.
In this episode, I dive deep into PCOS and disordered eating with specialist, Megan Miller. Megan completed her Bachelor of Science in Nutrition from Western Kentucky University in 2016. She then went on to complete her dietetic internship through Morrison Healthcare, while also completing her Masters of Science in Nutrition from the University of Southern Mississippi in 2018.
She is now a Health at Every Size Registered Dietitian, based out of the Indianapolis area. She specializes in disordered eating, eating disorders, and PCOS. Throughout her career as an outpatient dietitian, she has watched women struggle with failed diets, obsessive food rules, and poor body image. Her goal is to break this cycle and help women to live the life they deserve.
Read the article associated with this episode here.
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Feeling guilt about eating fun foods (such as donuts)?
In this episode I want to walk through my journey through healing my relationship with things like donuts, and what it's like to have them guilt-free now.
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For women who want to lose weight, the first reaction is to go on a diet. But do diets work for weight loss long term? Spoiler: NO!
Why do these diets NEVER WORK? It feels like every time we lose weight as the result of a diet, we end up gaining it all back (sometimes with interest).
I'm talking about the science of what that is and what we can do instead to save us all the heartache that dieting brings.
Instead of throwing your hands up in the air a few months from now, let's save you the stress on the front end. Take a listen and get ready to find out why diets don't work and what to do instead!
Read the article associated with this episode here.
Topics covered 👇
Definition of a diet [1:45]
Media’s impact on dieting [3:39]
How we view our bodies [6:39]
Statistics of dieting and the diet industry [9:03]
The reason why diets fail [11:52]
Why am I binge eating still if I'm not on a diet? [16:35]
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Is intuitive eating suitable for toddlers? What is it like having a mom who works from home, and hosts her own show? Is it fair to expect that a 7 month old baby brother should be fed before the 2 year old if both are hungry at the same time? All of these burning questions answered (and more) in today's special episode, hosted by Penelope Yates: 2 years old, daughter of Michelle, and legacy of Yates Nutrition.
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What is an autoimmune paleo (also known as the autoimmune protocol) diet, and what does a dietitian think about it? Find out more in this AIP diet review!
Read the article associated with this episode here.
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28 Feb 2023
How Christen Stopped Bingeing After 25 Years (Client Confessional)
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It's been a long time coming... I think I might have went too easy on them. You'll have to let me know! Here's a long-awaited, highly requested dietitian review of Weight Watchers (WW®).
Conquer Binge Eating and Overeating Once and For All | Free 2 Day Mini-Course 👉🏼 learn more
Read the article associated with this episode here.
[1:18] Origin of WW
[3:19] Rebranding of WW
[5:47] What is WW
[7:56] Points system of WW / How are points calculated?
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11 Apr 2023
Overcoming Binge Eating and Depression, Alejandra's Real Story of Hope and Recovery (Client Confessional)
Since 6 years old, Alejandra has been battling binge eating and body image issues. She was ready to finally conquer her relationship with food and her body. I had the pleasure of working with her and witnessing her conquer binge eating, drastically improve her body image, and improve her symptoms of depression.
Listen to her story and how she was able to do it!
Topics Covered 👇
[1:19] - What life looks for Alejandra right now
[2:15] - What life looked like before/Alejandra's story
[4:53] - Why keto, atkins, and intermittent fasting didn’t work for her
[6:57] - What she wishes someone would have told her before dieting
[8:32] - How depression impacted her binge eating
[12:11] - Why N&F was different than what she’d done before
[14:28] - How culture and family of origin impacted her relationship with food
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28 Mar 2023
Raising Kids to Have a Good Relationship with Food (with Crystal Karges, MS, RDN, IBCLC)
For women who are working on their relationships with food, it's natural to ask the question "how do I help my kids not have the same problems I did?". We're diving into all things intuitive eating for kids in this episode with special guest, Crystal Karges, MS, RDN, IBCLC.
Topics Covered 👇
[0:09] Who is Crystal Karges?
[1:37] Crystal's story of struggling with an ED and being triggered in motherhood
[4:33] What to do when becoming pregnant triggers your ED
[10:13] Feeding your own kids with a history of an ED
[15:24] But if I let my kids eat whatever they want, they'll just eat goldfish all day!
[19:39] Black and white thinking when it comes to feeding kids
[21:47] How to teach your kids intuitive eating when you don't have it all figured out
[28:58] What to say to kids to encourage positivity around food and their bodies
[32:05] Letting your kids have experiences with food
[36:04] Resources from Crystal
Crystal's Bio: Crystal Karges, MS, RDN, IBCLC is a Registered Dietitian Nutritionist, International Board Certified Lactation Consultant (IBCLC) and Intuitive Eating Counselor. Crystal specializes in maternal health and child feeding, working with mothers in the perinatal period and beyond to help them heal from generational cycles of diet culture, mother free from food guilt and body shame, and raise intuitive eaters.
Connect with Crystal:
For intuitive eating inspiration for mothers and children, follow her on Instagram
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25 Apr 2023
Navigating Toxic Fitness Advice (with Michael Ulloa, PT)
Exercise doesn't need to be a form of punishing your body. It doesn't have to be about losing weight. Listen to this episode to learn about how being physical and moving our bodies can be joyful AND sustainable - all without following a 1200 calorie diet!
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09 May 2023
Ex Weight Watchers (WW®) Coach Spills the Tea (with Randi Cox)
There's a lot that WW does NOT want you to know - and Randi Cox is here to tell us!
Randi is a former WW coach who now helps women break free from the diet mindset and develop confidence in their bodies, so they can Stop Weighting and Start Living. She is on a mission to help women empower themselves to live their lives to the fullest regardless of their size.
Additionally, Randi hosts a podcast called "Life is too short for Weight Watchers" which offers inspiration and guidance for individuals who are looking to improve their body image and relationship with food. Because your body was never the problem!
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23 May 2023
Help, I have PCOS! (with "The Women's Dietitian" Cory Ruth, MS, RD)
Let's not sugarcoat it: PCOS sucks. In light of recent estimates are saying 1 in 4 women have PCOS, I think it's safe to say that we need to talk about it more. As a PCOS'er myself, I appreciate dietitians like Cory Ruth, MS, RD (aka @thewomensdietitian) who take an all-foods-fit approach to managing PCOS symptoms. She's joining me today to share the no BS truths about living with and managing PCOS.
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I've always wanted to record the birth stories of our children, so I'm doing it now in honor of our daughter turning 3 and our son turning 1 this month... and who doesn't love to hear the husband's side of the birth story? 😂
I'm joined today by my husband of 5 years, Vincent Yates aka the father of my beautiful babies. We walk through our first-born's 28 hour, medicated birth and... and how much we hated how the nurses and OBGYN handled everything.
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I'm joined once again by my husband, Vincent Yates, to discuss the quick and surreal birth of our son, Cillian (sill-ian) in honor of his 1st birthday this month. This birth was the complete opposite of our daughter and was truly an answer to so many of our prayers. From the birthday party that was supposed to happen that day to the epidural not working in time, this was a completely wild yet completely amazing day.
By the way, I fully expected this episode to be 20 minutes, but here we are. Nobody is actually going to listen to this though, right?
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06 Jun 2023
3 Reasons Why You're Not Seeing Progress With Healing Your Relationship with Food
You may have a bad relationship with food whether you struggle with feeling stressed with food, binge eating, turning to food for every emotion, or are constantly jumping from one diet to the next. If you're here, I'm guessing you've already started to overcoming this and heal your relationship with food... and it might not be going well. You might be asking yourself, "what am I doing wrong?"
I want to help and give you the 3 reasons why you might not be seeing progress in your relationship with food.
Read the article associated with this episode here.
First reason [2:31] Second reason [5:19] Third reason [9:10]
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20 Jun 2023
From Likes to Loathing: How Social Media Drives Unhealthy Body Image and Disordered Eating (with Jillian Lampert, PhD, RD)
What if the key to improving our mental health and relationship with food was to take a deeper look at the powerful influence of social media? In this eye-opening conversation, I'm joined by Jillian Lampert, PhD, MPH, RD, LD, FAED, a fellow dietitian and the Chief Strategy Officer for Accanto Health. Dr. Lampert's extensive experience in eating disorders, neurobiology, and her passion for helping people improve their relationship with food and their bodies provide valuable insights on this important topic.
Together, we explore the connection between body image and social media, discussing how these platforms, initially created for connection, have evolved to focus on curated images and content, often leading to a need for validation and comparison. Dr. Lampert shares her thoughts on the psychology and neurobiology behind the compelling nature of social media, and how it affects our self-esteem, body image, and overall mental well-being. Don't miss this incredibly informative episode that will leave you with a deeper understanding of the powerful influence of social media on our lives - especially on our children.
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04 Jul 2023
Dietitian Review: GLP-1 Weight Loss Drugs and What NO ONE is Telling You
Ever wondered about weight loss drugs, particularly the massively popular GLP-1 drugs like Ozempic, Wegovy, and Mounjaro? Curious about what they are, how they work, and if they're effective? This episode aims to answer all your questions, review the research, and offer up my honest insights.
Special shoutout to @Dr_Idz for taking the time to help me prepare for this episode. Check out his school for deep dives into all the latest nutrition fads. I highly recommend it for anyone interested in nutrition and health, especially if you are a healthcare professional who advises others on nutrition.
Read the article associated with this episode here
TOPICS COVERED 👇
[2:19] What are GLP-1 Drugs and how do they work?
[4:02] What is the difference between the Semaglutides Ozempic, and Wegovy?
[5:30] Liraglutides, Dulaglutides, and Tirzepatides... uh, what?
[6:17] How Mounjaro works
[7:11] Difference between Mounjaro and Ozempic / Wegovy
[7:47] What the research says about Semaglutides (Ozempic & Wegovy) and Tirzepatides (Mounjaro)
[12:20] The red flag that no one is talking about with these drugs 🚩
[15:17] Side effects of GLP-1 drugs
[16:33] How much do they cost?
[17:45] Ethical considerations and concerns about these drugs
[18:39] My overall thoughts on using GLP-1 drugs for weight loss
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18 Jul 2023
Exploring the Wounded Healer Phenemenon of Dietitians Who Suffer From Eating Disorders (with Co-Host Hannah Saffold, RDN)
Join me in this 2 part series with Hannah Saffold, RDN, LD. Hannah and I co-host this episode on the battles dietitians are facing daily with disordered eating/eating disorders. Hannah is an experienced dietitian with a mission to promote healthier relationships with food among dietitians and dietitians-to-be. Together, we share our personal experiences with disordered eating and lift the lid on some shocking industry statistics.
The conversation takes a deep turn when we explore the 'wounded healer' archetype, a phenomenon that's surprisingly common in the dietetics, fitness, health, and therapeutic fields. The discussion unveils the often unspoken judgment and shame experienced by nutrition students and dietitians wrestling with their own disordered eating.
If you are grappling with disordered eating, or suspect that you might have an eating disorder, you're not alone. We're here to support you, to stand by you, and to help you navigate this journey. Tune in as we unravel the complexities of being in this industry.
Join us in part 2 as we talk about the nuances of intuitive eating as well as the concerns we have around some of the new(ish) culture shifts around the intuitive eating space.
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18 Jul 2023
Untangling the Complexities of Intuitive Eating (with Co-Host Hannah Saffold, RDN)
In the final segment of my 2 part series with Hannah Saffold, a seasoned registered dietitian working with eating disorders, we untangle the complex world of intuitive eating. We dive into the misconceptions surrounding this framework and reveal why it's not a one-size-fits-all approach. Together, we confront some troubling trends noticed in the intuitive eating space, including the policing and shaming often accompanying the Health At Every Size® representatives.
Navigating the world of intuitive eating and fostering healthier food relationships can feel like walking a tightrope. In this episode, we delve into the idea of 'gentle nutrition' and the balance between various forces in the food industry, food access, and our inner voice. We also discuss the significance of releasing the clutches of diet culture and meeting people where they are with their food choices. Spoiler alert: you'll learn why working with a professional can be a game-changer on your intuitive eating journey!
Listen as we scrutinize the challenges between adhering to rigid guidelines and critically assessing one's relationship with food and their body. We debate the pros and cons of different diets, including the Health At Every Size paradigm, and how it can aid or hinder your journey to a healthier relationship with food. As we wrap up, we address the recent controversies in the intuitive eating community and the importance of creating an inclusive space for all. So, buckle up and join us on this enlightening journey as we reshape our understanding of intuitive eating and food relationships.
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01 Aug 2023
Going from Calorie-Counting to Food Freedom (Client Confessional with Jaime)
Have you ever been stuck in a cycle of restrictive diets, counting every calorie, and battling guilt with every weigh-in? Join us as we talk with previous Nourished & Free™ member, Jaime, about her journey to food freedom. Jaime opens up about her experiences with a program that was fixated on the restrictive mindset and dieting, leading her down a path where she obsessively counted calories and found herself riddled with guilt at weigh-ins. Feeling trapped, she sought a more sustainable approach to nutrition, one that wouldn't have her measuring lettuce leaves to meet caloric intake goals.
Jaime's story doesn't end here. She made the brave decision to deviate from the restrictive mindset she was used to and moved towards a healthier balance with food and body image. She shares her transformational journey working with me and how it changed her outlook on body image, food, and gave her the confidence to eat without guilt or restrictions. Jaime also discusses how this was a sustainable nutrition program that has helped her maintain her results. If you're seeking a more sustainable way to achieve food freedom and break away from the guilt associated with restrictive diets, Jaime's story will be a beacon of hope.
TOPICS COVERED 👇
[0:53] Jaime's experience with a restrictive weight loss program (1200 calories a day, weighing food, and watching macros, oh my!)
[7:15] When Jaime’s binges started
[9:45] The challenges of finding “food freedom”, and how Jaime is able to eat normally now
[12:15] Going from binge eating 3x/week to NONE
[13:49] The body image struggles that Jaime was able to overcome
[17:25] Jaime’s advice to anyone considering joining Nourished & Free™, my signature program
[22:11] How to learn more about my signature program
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15 Aug 2023
When Your "Health" Obsession Becomes Unhealthy (with Katie Kuhlmann, PLMHP, MS, NCC)
Where is the line between having a balanced, healthy diet and diet culture? I'm joined by my friend Katie Kuhlmann, a licensed counselor from Omaha, Nebraska, as we explore the shifting forms of orthorexia (for more on WHAT orthorexia is, visit my episode from Oct. 11, 2022).
Listen as we address the difficulty in distinguishing a healthy from an unhealthy obsession with health.
Read the article associated with this episode here.
TOPICS COVERED 👇 [0:48] Katie's story with anorexia and orthorexia [4:38] When eating disorders (ED) transition to looking a different way [7:02] The key differences between anorexia and orthorexia, and the #1 sign that your relationship with food is off [9:52] The similarities between EDs and OCD - why it's so hard to "just stop" struggling with food. [15:18] When is it orthorexia vs healthy eating? [23:50] The breaking point for Katie's orthorexia that led her to recovery + some clinical considerations [28:49] Is "food freedom" realistic? [29:19] The harm that stressing over food does on our bodies, ultimately being counterproductive
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29 Aug 2023
Beating Binge Eating Disorder in Less Than 4 Months (Client Confessional with Breanna)
Strap yourself in - you don't want to miss this. Breanna broke free from the chains of binge eating disorder despite being faced with the trauma of sexual assault, battling Polycystic Ovarian Syndrome (PCOS), fatty liver, prediabetes, and kidney issues .
Listen to her story resilience and her journey towards self-love and acceptance. She found a beacon of hope in my Nourished and Free™ program, and is now equipped with the tools she needs for the rest of her life.
Prepare to be inspired, and good luck NOT feeling deeply moved as you listen to this incredible journey of transformation.
‼️ Explicit content warning: brief discussion of sexual assault and being drugged. No other details beyond that, but still probably shouldn't be played around tiny ears. TOPICS COVERED 👇
[3:48] Intro to Breanna’s story
[5:31] Trying to get by with a changing body in college
[8:28 ]Being faced with binge eating disorder after college
[10:50 ]Trying every diet, and the damage that going gluten-free/dairy-free for PCOS caused
[15:11] The ugly side of how this impacted Breanna’s life
[17:45] Guilt and shame at the doctor’s office
[22:14] Why Breanna signed up for N&F
[24:44] How having a community of women made a difference in Breanna’s journey
[27:29] Why just going to therapy wasn’t enough
[30:55] Connecting the dots between body image and sexual trauma
[36:31] What Breanna’s life is like now (spoiler alert: it’s beautiful)
[43:56] Breanna’s advice to someone just starting N&F
[46:05] On the fence about joining? This is for you
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12 Sep 2023
Navigating Body Image Pressures in the Entertainment Industry (with special guest, Actress/Model Maria Tornberg)
Have you ever wondered what it's truly like to navigate the cutthroat world of show business while battling insecurities about your body? In this episode, I had the privilege of sitting down with Maria Tornberg, an actress, photographer, and former model for an honest and enlightening conversation. We explore Maria's journey through the industry, discussing her battles with body image and eating disorders.
We delve into the challenges faced in the acting and modeling world, the relentless standards it imposes, and the importance of self-acceptance. A pivotal moment in our conversation is when Maria opens up about a traumatic, near-death event that reshaped her perspective on her body and identity - she felt as if she was reborn. Her journey toward recovery and self-acceptance, and her healthier relationship with food, is truly inspiring.
I admire Maria's openness and bravery in sharing her story. Our discussion sheds light on the healing power of such conversations, making this episode a must-listen.
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26 Sep 2023
Lyme Disease Diet: Do You Really Need to Make Changes? (with Andrea Love, PhD from @unbiasedscipod)
Are you wondering if your diet can really make a difference when it comes to Lyme disease? Today, we're here to unravel the mysteries surrounding the Lyme disease diet.
I'm joined by Andrea C. Love, PhD, an esteemed immunologist and microbiologist, to provide you with the scientific clarity you need. Dr. Love begins by explaining that Lyme disease is a bacterial infection you get from pesky tick bites, and guess what? It's mostly treated with antibiotics. We'll also dispel the myths surrounding tick bites, transmission, and the alleged need for dietary interventions.
But that's not all. We're going to dig into why misinformation can be a real health hazard and remind you why it's super important to trust reliable sources when it comes to your health. Stay tuned for a fact-based discussion that will empower you to make informed decisions about Lyme disease and your diet.
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Are you unsure if those instances of excessive eating are a harmless indulgence or a possible sign of binge eating? Join me as I explore the staggering statistics that reveal how this disorder affects millions of lives and its profound seriousness.
I shed light on the emotional and psychological factors driving binge eating, as well as the toll it takes on one's physical and mental health, affecting their overall quality of life. I share with you the various treatment options available, from therapy to essential nutritional support. So whether you're personally affected or simply curious to learn more, tune in to gain insight into the complex nature of binge eating disorder.
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24 Oct 2023
What's the Difference Between Emotional Eating and Binge Eating?
Ever found yourself reaching for that tub of ice cream after a tough day? We've all been there. But here's the burning question: When does emotional eating cross the line into binge eating?
Emotional eating isn't always a bad thing, it's just part of being human. But, when it starts to take a toll or becomes classified as binge-eating, well, that's when we hit a red flag – we might be talking about an eating disorder.
In this episode, I'm explaining the psychological and physical factors that can push someone towards both binge eating and emotional overeating. But even if you're not ticking off every item on the diagnostic checklist for binge eating disorder, seeking professional help can be a game-changer.
So, if you've ever wondered where your emotional snacking is headed, this episode will get you up to speed. Listen to learn, reflect, and maybe even share this with a friend who's been walking a similar path.
Read the article associated with this episode here
TOPICS COVERED 👇
The core differences [00:01:01]
Psychological and physical reasons for binge eating [00:07:21]
Differences between clinical and subclinical binge eating [00:09:33]
Seeking help for emotional overeating and binge eating [00:13:46]
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31 Oct 2023
Is Losing Weight Your Roman Empire? (Client Confessional with Danielle)
Have you been chasing losing weight your whole life? Jumping from diet to diet, worrying about your gut health or creating a negative relationship with exercise? If so you're not alone, as today I'm joined by my client Danielle who broke free from this cycle and is now feeling truly Nourished & Free.
I'm dropping this bonus episode as a Halloween treat 🎃
We talk about what Danielle's relationship with food was like before, what sparked her to join my program, and how opening up in the group helped her make long-lasting changes. Now, she can simply enjoy the moment without stressing over her looks or the calories in her food.
Listen to her journey towards food freedom and body acceptance. She found a way to stop her diet cycle in my Nourished and Free™ program, and is now equipped with the tools she needs for the rest of her life.
TOPICS COVERED 👇
[00:04:21] Danielle's relationship with food and body before joining Nourished & Free
[00:09:26] Her journey to body acceptance
[00:13:21] How Danielle's social life has changed
[00:20:24] Comparing this approach to past ones
[00:22:10] The sustainability and stability of the Nourished & Free program
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07 Nov 2023
Optavia® Secrets Revealed: Ex-Coach Tells All (with Former Client, Alizabeth)
The Optavia® diet gets some women great results, but at what cost? Today I'm joined by Alizabeth who is an ex-Optavia® coach, she initially went through the program, lost over 100lbs, and then was recruited to become a coach blinded by the dream of financial freedom. She's now pulling back the curtain to the diet in this tell-all episode. 👀
We explore the cult-like mentality, the negative side effects of eating less than 1000 calories a day, and how the coaches are more focused on money instead of their clients. We all know how these extreme diets leave people with no support AND how they can just gain it all back once they stop taking their products, but thankfully Alizabeth approached me and she's learnt how to eat grapes again without feeling guilty (an unfortunate side effect of Optavia® she experienced).
If you're curious to uncover the truth about Optavia® and discover how Alizabeth broke free from its grasp, tune in to this episode now!
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21 Nov 2023
Nutrition Advice Red Flags To Look Out For (with Dr. Idz)
It's sometimes hard to know what advice online (and offline) is credible or not, and seeing someone who is a 'Dr', 'nutritionist' or even 'dietitian' might make us assume they are a trustworthy source... but that's not always the case. Dr Idrees Mughal MBBS, MRes, DipIBLM (@Dr_Idz on socials) is joining me today to demystify the cloud of confusion around who you should trust.
We explore the key red flags to look out for (and some green flags to keep in mind!) when you're looking to follow content creators' advice about health/wellness. Dr. Idz also shares the challenges of providing personalized nutritional advice in the healthcare system and why there are so many limitations placed on providing patients with tailored advice.
Hit play to learn which health/wellness influencers are full of red flags vs full of solid logic and advice. 👀
TOPICS COVERED 👇
Dr. Idz Background (00:00:03)
Determining the credibility of nutrition advice (00:08:31)
Red flags for non-credible content creators (00:10:53)
The limitations of providing tailored nutritional advice (00:20:39)
The false promises of functional medicine (00:24:34)
The holistic nature of Western medicine (00:28:05)
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05 Dec 2023
The HAES® Controversy: Is it Evidence-Based? (with Dr. Idz)
You might remember when I was a Health At Every Size (HAES®) advocate. HAES is a compelling rival to diet culture, and it’s easy to get sucked into this popular movement.
I've changed my tune a bit, and I’ve written about my thoughts on HAES®, but I knew I needed to recruit someone else onto the podcast so we could critically look at this movement together and have a balanced conversation about it. That’s why this week’s guest is Dr. Idz.
Dr. Idz is not only a powerhouse in his field but also has a knack for debunking health movements and trends. If you’ve seen his TikToks or Instagram reels, you’ll know what I mean.
No stone will be left unturned as Dr. Idz brings the receipts of studies showing HAES® to be incorrect in ways, and we’re talking about A LOT of studies.
I’m reallyexcited for you to hear this episode with Dr. Idz. He brings not just expertise but also a passion for nuanced conversations—a perfect match for the kind of discussions we love having on the podcast!
TOPICS COVERED 👇
The Health at Every Size Movement (00:06:21)
Controversies surrounding the HAES® movement (00:09:43)
The potential harm of downplaying the implications of obesity (00:11:17)
Evidence debunking HAES® (00:21:30)
Discussion on metabolically healthy obesity (00:31:00)
Considering the impact on mental health (00:35:45)
Using outdated studies to support arguments (00:44:12)
Evidence supporting long-term weight loss interventions (00:48:54)
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19 Dec 2023
Escaping the Point System Roller Coaster (client confessional with Lindsey)
Ever felt like food was the only thing making you happy? But at the same time, it also makes you feel guilty every time you eat something not 'healthy' and so you'd get mad at yourself and beat yourself up over it?
So did Lindsey.
She was stuck in this unhealthy relationship with food. From losing a boatload of weight through Weight Watchers to piling it back on during the pandemic.
Lindsey was feeling tired of not seeing sustainable, long-term weight loss and she was fed up with viewing food as 'points', starving herself and constantly thinking how much it'll cost her to eat a slice of cake.
She was hesitant to join Nourished & Free because what if it didn't work? What if she failed again?
But since joining she has reshaped her relationship with food, she's found the GOLDEN TICKET (her own words!)
TOPICS COVERED 👇
Lindsey's experience with Weight Watchers (00:00:03) How the pandemic affected her eating habits (00:01:40) How Nourished & Free reshaped her relationship with food (00:03:58) Having brain space back (00:10:34) Reflecting on the Nourished & Free (00:19:55) Advice for someone starting the process or considering applying (00:21:08)
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02 Jan 2024
Is Your Diet Mimicking a Toxic Romance? (with Toni Marinucci, RD)
You've probably never thought about how diets are similar to dating. You know the times when you're hiding your date from friends? Or should I say hiding that snack in your room so no one sees you eating it?
Yeah, there's a lot of parallels. Let's talk about them.
I'm excited for Toni Marinuci MS, RD to join me today to share how dieting and dating are similar by explaining different scenarios that you might relate to and why jumping from diet to diet (hello, New Year!) probably isn't the solution for you.
We also discuss the challenge of combating misinformation online (this is hard, we know), the importance of seeking help for eating disorders, and the significance of your mindset in overcoming binge eating.
Hit play and join Toni and me in our discussion about diets, dating and the mindset secrets that'll change your perspectives.
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Since BeachBody rebranded last year to BODi they have stated that their approach has changed when it comes to fitness, nutrition and mindset. BUT is that really true? It's time that I answer all your questions, review the research, and offer up my honest insights.
I shed light on BODi's history (2 men with 0 qualifications???), why I suspect they chose now to rebrand, we explore the MLM (multi-level marketing) side of the business, and the issues I have with it.
Curious about their nutrition programs, and if what they promote around "helping you see food differently and love every bite" is fact or misleading? I'm sharing what I think about everything they offer, and you might be surprised that not everything is as bad as people suggest.
So here's a long-awaited, highly requested, info PACKED dietitian review of BODi (formerly BeachBody).
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30 Jan 2024
Losing Her Mind Because She Couldn't Quit Food (client confessional with Liane)
From secretive snack theft to a relentless binge-and-fast cycle, Liane was struggling to have a healthy relationship with food and after trying every diet under the sun, she'd had enough of the chaos and craved control.
Fast forward to now—Liane's been living the binge-free dream for over 5 months! 🥳
In this episode, Liane shares her journey with binge eating and the impact it had on her life, her faith, and her relationship with her son. Discover how she embraced food freedom with the right tools that equipped her to be binge-free for life.
Ready to be inspired? 🌟 From battling binge eating to embracing bliss, her story is a testament to how determination and community can completely change your life.
🎁 GIVEAWAY DETAILS 🎁
Enter for a chance to win a complimentary 1:1 session with me! 🎉
How to enter ⬇️
On Apple Podcasts or Spotify, submit a rating or review of the show and then take a screenshot of your rating/review. Email the screenshot along with your first name to michelle@yatesnutrition.com by end of day Sunday, February 11th. Winner will be chosen Monday the 12th and announced in the show notes of that week's episode! Winner will be contacted privately for next steps. 😍
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13 Feb 2024
Dietitian Reaction: Netflix’s You Are What You Eat (with my husband Vincent)
I'm diving deep into the latest Netflix doc You Are Where You Eat and sharing my views as a registered dietitian. If you haven't heard about it yet, it's a study on identical twins changing their diets and lifestyles for eight weeks in a unique scientific experiment designed to explore how certain foods impact the body.
My husband Vincent is joining me on this one, and we're both scratching our heads over some of the stuff they claimed. We stayed silent the whole way through while watching all 4 episodes so we could wait to discuss our thoughts while mic’d up for the podcast. Listen live as we reveal our thoughts to each other on this episode from the perspective of a registered dietitian + my husband (representing anormal viewer).
From what they did well, uncovering the bad, and the downright bizarre, we're laying it all out there for you. Here's my honest reaction with a bonus of my husband's target viewer opinion.
For my fully researched and complete review, read the article here.
🎉 GIVEAWAY WINNER: Congrats to Meghan!
TOPICS COVERED 👇
The study setup and design (00:01:45)
Limitations of the study (00:08:33)
Food and Life Expectancy Discrepancy (00:21:07)
Lack of Citations, Biased Information and Fear Tactics (00:23:22)
Misleading Information on Dairy (00:26:55)
Effectiveness of Plant-Based Diet (00:34:17)
Environmental Impact of Meat Consumption and Production (00:38:01)
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27 Feb 2024
Intuitive Eating vs. Not Dieting vs. Reverse Dieting - Are they the same?
Is Intuitive Eating really any different from just not dieting? 🤔 Why is it so hard to know what it is and how to do it? But at the same time, you hear people say it's easy to do, and the most sustainable solution for a lifetime of a healthy and nourishing relationship with food. So what's going on? Why are there so many polarizing opinions on the topic?
In this episode, I'm breaking down the myths, misconceptions and mistakes I commonly see when someone starts to eat intuitively. I'm also putting it up against not dieting and how intuitive eating has its own process, as well as how reverse dieting isn't the same as intuitive eating (hint: that's still a diet, while intuitive eating isn't) 🚫
So if you've been curious about healing your relationship with food by intuitively eating but weren't sure how it differs from just not dieting then this episode is made for you!
TOPICS COVERED 👇
Introducing Intuitive Eating (01:00) Challenges of Implementing Intuitive Eating (01:17) Difference Between Intuitive Eating and Not Dieting (02:23) Importance of Understanding Intuitive Eating (06:40) Misconceptions and Challenges in Intuitive Eating (07:50) Impact of Health at Every Size and Body Positivity (09:59) Intentionality in Intuitive Eating (12:18) Difference Between Intuitive Eating and Reverse Dieting (13:42)
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12 Mar 2024
Winning the War Against Food in Your 50s (Client Confessional with Sharlette)
Are you ready to be inspired by a life-changing health journey? One that has been decades in the making...
In this episode, I'm joined by Sharlette, my past client, and she opens up about her lifelong battle with weight and diet, from struggling in her teens and drinking SlimFast, taking weight loss injections in her 20s to binge eating in her 50s.
We discussed Sharlette's diet history, why now was the perfect time for her to make a lifelong change and how my program Nourished & Free supported her to eat freely, find joy in moving her body, and be free from the shackles of weight loss pressure.
Ready to embark on your path to feeling free from the food noise clogging your brain? Let Sharlette's story inspire you to take that first step. Hit play now and be ready to be inspired!
TOPICS COVERED 👇 Sharlette's Journey with Food (00:01:23) Struggling with Diets (00:02:49) Binge Eating in High School (05:55) Struggles with Weight Loss (08:18) Negative Relationship with Food (11:10) Initial Thoughts About Nourished and Free Program (14:21) Sharlette's Transformation in her Approach to Food (17:54) Physical and Mental Changes (21:54) Freedom from Dieting (23:36) Finding Joy in Exercise (25:32) Advice for Joining the Program (27:15) Long-term Transformation and Freedom (33:18) Intuitive Eating and Structure (40:08) Moving Forward and Self-coaching (46:13)
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26 Mar 2024
Organic Food, is it REALLY any better? (with Dr. Adrian Chavez)
Do you ever wonder if organic food is really worth the extra cost? Well, today I'm joined by Dr. Adrian Chavez, and we chat about what exactly sets organic produce apart, especially when it comes to things like pesticides and nutritional value.
Adrian is ready to debunk some common misconceptions and shed light on the actual impact of pesticides on our bodies. We explore what the persuasive power of organic food marketing is. Is it influencing our choices more than we realize? Plus, we take a closer look at the contentious "Dirty Dozen" list. Is it a helpful guide or a source of unnecessary worry?
Stay tuned as we encourage you to keep an open mind and ask the hard questions. After all, the most empowered consumer is an informed one!
TOPICS COVERED 👇 Misconceptions about Organic Foods (00:01:26) Definition of Organic (00:02:36) Pesticides and Health Concerns (00:03:00 Nutrient Content of Organic Foods (00:07:54) Cost and Accessibility of Organic Foods (00:13:12) Pesticide Residue (00:16:05) Regulation of Organic Pesticides (00:21:23) Neurotoxic and Hormone Disruption (00:22:35) Financial Considerations of Organic Produce (00:23:44) Organic Farming Practices (00:24:30) Long-Term Studies on Organic Food (00:27:25) Regulation Differences in Europe and America (00:30:15) Dirty Dozen List (00:37:30) Organic vs Conventionally Grown Produce(00:42:52) Sustainable Habits (00:46:10)
Dr. Adrian Chavez Links: Instagram Website The Nutrition Science Podcast ➝Adrian's Organic vs Grass Fed vs Free Range episode
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Are you ready to challenge everything you thought you knew about intuitive eating and the anti-diet movement? As someone who has been a huge fan of intuitive eating, lately I've started to see some flaws in it.
Have you ever questioned the cherry-picked data and misleading narratives these intuitive eating coaches push? And what about the contradiction between intuitive eating's support for body autonomy and its rejection of intentional weight loss? These are just two of the 5 icks I open up about in today's episode.
As a reminder what I share is just my take, it might not hit home for everyone who's into intuitive eating, anti-diet vibes, or Health at Every Size. These are just my general observations and I'd love to hear what you think too!
TOPICS COVERED 👇 Ick 1: The overcorrection around food morality (00:01:01) Ick 2: Cherry-picked and misleading data (00:07:50) "95% of diets fail" (00:09:06) Starvation mode (00:13:33) The concept that obesity does not negatively impact health (00:22:27) BMI and Body Fat Percentage (00:34:09) Ick 3: Intentional weight loss debate (00:36:28) Ick 4: Feelings vs. Facts (00:43:15) Ick 5: Concerns about intuitive eating coaches (00:46:59) Why I struggle supporting Intuitive Eating (00:49:28)
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23 Apr 2024
Debunking Food Sensitivity Tests (with Andrea Love, PhD)
Have you ever tried a food sensitivity test and felt more confused than ever (or STRESSED than ever)? In this episode, I'm joined by Dr. Andrea Love, a renowned microbiologist and immunologist to uncover the truth behind these popular but MAJORLY misleading tests.
We explore how these tests can fuel anxiety around food choices and dietary restrictions. It's time to question the hype and understand the science behind these tests.
Are food sensitivity tests truly beneficial or just another health trend gone wrong
Plus we discuss the responsibility of healthcare practitioners. Are they inadvertently endorsing tests that lack scientific validation for their own monetary gain? Tune in to get the real scoop, be educated by the best and empower yourself with knowledge.
TOPICS COVERED 👇 Misconceptions related to food sensitivity tests (03:16) The lack of FDA approval and regulation (06:21) The science behind food allergies (12:05) Explaining food intolerances (19:32) The difference between food sensitivity and intolerance (24:06) IgG antibodies and misconceptions (25:13) The challenges in diagnosing food intolerance (31:06) Harmful impact of misleading tests (34:03) Influence of wellness influencers and experts (39:50) Impact on quality of life caused by misleading tests (43:46) Elimination Diets and Food Intolerance (51:56)
ARTICLE Read the article associated with this episode HERE
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07 May 2024
Dietitian Reaction: Netflix’s Hack Your Health (with my husband Vincent)
Join me and my husband Vinnie as we react to the Netflix documentary "Hack Your Health: The Secrets of Your Gut." We're dissecting the pros and cons of this 'life-changing' documentary (as my husband called it).
From the intriguing insights and studies to the eyebrow-raising moments where Vinnie thought a warning should be displayed (or the rating changed to 'R'), we're dishing out our honest opinions.
Whether you're a health enthusiast or looking to learn more about your gut, and want to know if 'Hack Your Health' is worth your time, tune in as we reveal our honest and unfiltered thoughts to each other on this episode from the perspective of a registered dietitian + my husband (representing theaverage Joe).
Resources mentioned: Our previous episode about the "You Are What Eat" Netflix documentary
TOPICS COVERED 👇 Initial thoughts on the documentary (03:01) Pros (09:49) Adding not taking away food (09:50) Lack of shaming (13:31) Competitive eater's loss of hunger and fullness signals (16:49) Reawakening the senses (17:44) Cons (19:56) Fecal transplant (20:01) Tim Spector's role (22:50) Mixed messages and misleading implications (29:07) Unclear microbiome mapping (31:47) Misleading information about stool testing (00:34:05) Subtle promotion of at-home stool tests (00:36:18) Our rating of the documentary (00:37:25) Would we try the smoothie (00:39:23) Romanticizing fruits and vegetables (00:40:49)
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21 May 2024
She Couldn't Enjoy Her Trips Because of Body Insecurities - Here's What Changed (Client Confessional with Varvara)
Varvara once had a healthy relationship with food, until she moved to the US, where everything changed. Suddenly thrust into the frenzy of American weight-loss culture, she felt like the odd one out in a sea of "lose weight quick" mantras. Varvara found herself in a rut, loathing her reflection in photos and videos.
As someone who loves to travel, V was determined to break free from binge eating and reclaim her confidence, and that's when she came across my Nourished & Free program.
In this episode, we talk about her wins, struggles, and transformation in her life, career and mind. So, if you're itching to ditch the self-doubt and feel confident in your skin, this episode is a must-listen!
TOPICS COVERED 👇 Varvara's Background (02:58) Shift in her mindset and behavior around food in her 30s (03:48) Joining a rigorous weight loss program (05:19) Started to binge eat (6:00) The effect of body image on Varvara's leadership role (11:16) Impact of mindset on her behavior (15:42) Coping with Weight Gain (22:45) Understanding body fluctuations (25:05) Normalizing body weight changes (27:28) Tools for coping with changes (29:03) Embracing discomfort in the process (33:32) Why Varvara decided to join Nourished & Free (36:34) Her breakthrough moments & impact of the program (41:38) Maintaining progress and confidence (42:40)
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Do you feel like you may be addicted to food, especially those tempting salty and sugary foods? In this episode, I'm diving deep into the heated debate over food addiction. Is it a real thing?Can it be officially diagnosed?
Is there solid evidence to comparethe effects of food on the brain to that of drugs? I'll tackle this and the psychological fallout of demonizing our favorite treats. Plus, I've got insights and resources for anyone feeling at the mercy of their eating habits.
So... are you ready to get some understanding of what you feel is food addiction? Hit play and free yourself from the confusion surrounding your relationship with food!
TOPICS COVERED 👇 The concept of food addiction (00:00) The argument for and against food addiction (02:09) Defining addiction and comparing food and drug addiction (04:01) The Yale Food Addiction Scale (04:54) Debate on the existence of food addiction (08:10) Factors influencing the perception of food addiction (10:42) Summary and approach to overcoming food addiction (06:54)
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18 Jun 2024
Binge Eating Disorder - Signs, Symptoms, and How to Get Help
Ever wonder if you might have binge eating disorder?This episode is for you. I break down what binge eating is, how common it is, and what the diagnostic criteria are. You'll get a clear picture of the serious health effects and learn about some practical ways to manage it.
In this episode I talk about different treatment options, like cognitive behavioral therapy and nutrition interventions, focusing on finding a balanced approach to food and eating.
If you think you might be struggling with binge eating, I encourage you to seek support and resources. This episode highlights the value of community and professional help in overcoming binge eating. Whether you're looking for ways to understand binge eating better or need some straightforward advice on managing and recovering from it, this episode has got you covered.
Tune in to find out how to get help and start your journey to a healthier, more nourished life.
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Are you struggling with IBS? I've brought IBS expert Jessie Wong, RD, on to help guide us through managing it. We start by explaining what IBS is, from its different types to the challenges of diagnosis, as well as shed light on unproven "miracle cures" and emphasize the importance of evidence-based treatment.
Diet plays a big role in IBS, and Jessie helps us explore the connection between food, inflammation, and gut health. We also dive into the popular Low FODMAP diet, explaining its purpose and potential pitfalls.
But IBS isn't just about food. Stress can be a major trigger, so this episode provides strategies to manage it. Plus, we explore other effective techniques for improving gut motility and overall well-being.
This episode is your roadmap to take control of your IBS. Tune in and discover how to navigate the twists and turns with confidence!
TOPICS COVERED 👇 Understanding IBS (06:37) How to diagnose IBS (08:39) Finding reliable support (19:14) Inflammation in IBS (25:01) The Low-FODMAP Diet (27:39) Finding your IBS trigger (32:02) Stress Management for Symptom Relief (42:57) Constipation and improving motility (46:00)
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16 Jul 2024
Can Diet Really Cause Cancer? (with Dr. Joe Zundell)
Feeling overwhelmed by all the conflicting advice about food and cancer? Ever wondered if sugar really feeds cancer cells or if red meat is an automatic health hazard? Join me as I chat with Dr. Joe Zundell and dive into the world of nutrition and cancer, busting some common myths you might have heard.
Dr. Zundell separates fact from fiction and digs into thescience to explain what cancer cells really need to survive and grow. Get stoked to have some insights into the ✨mysterious✨ world of cancer.
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The advice of “listen to your body” might feel like a 1-way ticket to a sugar coma. So what do you do when you’re sick of dieting, but you also don’t want to be out of control with sugar?
Let’s chat through what you need to know to in order to have body cues that work for you instead of against you.
There are challenges many people face when trying to implement intuitive eating, like how to differentiate between emotional vs physical cravings and discover the logistics of mindful eating (without the ’woo-woo’).
We’ll discuss the issue of missing hunger and fullness cues and how to build a dietary lifestyle that includes the foods you love, like sweets.
Get ready to feel less sugar crazy 🍬😵💫 and more in control. 💪🏼
TOPICS COVERED 👇 Emotional vs. Physical Cravings (07:34) Mindful Eating Practices (09:50) Hunger/Full Cues (12:09) Food is Fuel (13:29) Building balanced meals (17:15) Listening to your body (19:29)
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13 Aug 2024
1 Year Later: Nourished & Free Graduate Tells-All (Client Confessional with Wendy)
What does life look like 1 year after healing your relationship with food? Wendy's giving us the insider look and sharing with us the lessons she's learned along the way.
If you're tired of yo-yo dieting and feeling out of control around food, you'll love Wendy's story. She shares her incredible journey to food freedom, reflecting on her experience since graduating from my Nourished & Free program.
Hear about how she broke free from the shackles of restrictive eating, societal pressures, and family expectations. Learn how you, too, can challenge diet culture, listen to your body, and build a healthy relationship with food.
Tune in and hear how Wendy's transformation can inspire your own journey to a happier, healthier you.
TOPICS COVERED 👇 Joining the program (00:02:27) Wendy's food relationship before (00:04:33) Impact of Food Noise (00:06:41) Uncovering family influences (00:08:06) Discovering personal freedom (00:17:50) Overcoming food obsession (00:19:48) Reframing exercise and enjoyment (00:21:42) Letting go of food rules (00:24:29) Embracing a healthier lifestyle (00:28:34) Wendy's view on the group setting (00:31:47) Using the tools of the program (00:35:35) Wendy's opinion on Nourished & Free program (00:38:42) Unanswered Prayers (00:46:02) Advice for potential participants (00:47:13)
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Have you heard or seen anything about the carnivore diet lately? It's been making waves in the health and wellness world, but is it really all it's cracked up to be?
Whether you're considering the carnivore diet or simply curious about its popularity, this episode offers a balanced and informative perspective. Discover the truth behind the claims, learn about the potential long-term consequences, and gain insights from me, a registered dietitian.
Tune in to hear my review of the carnivore diet and make an informed decision about your health and nutrition.
TOPICS COVERED 👇 Carnivore Diet Overview (03:00) Comparison to Keto & Paleo Diet (06:11) Importance of Nutrition Credentials (11:57) Reasons for Feeling Better on Carnivore (15:22) Long-Term Risks of Carnivore Diet (21:28) Impact of LDL Cholesterol (22:36) Research Studies on Fat Intake (25:03) My Opinion on the Carnivore Diet (27:45)
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10 Sep 2024
Eating like a “normal person”… what is it, and why is it so hard for some people to do?
This is what women who struggle with a toxic relationship with food often say... and who can blame them!? Struggling with your relationship with food SUCKS and it adds an unnecessary burden to one's life. It's completely reasonable for someone to want normalcy in their life when they haven't experienced it for years, maybe even decades.
So how do we reach this fantasy land of eating like normal?
I've got some insights for you (from my closet today, lol) on what's happening in the brain which is making it extra hard for some to be a "normal eater", and what we need to do to fix it. 🧠
If you learn something new in this episode or have a request for an upcoming episode, let me know by sending a text message (button is up at the top)!
TOPICS COVERED 👇 What is "normal eating" (01:01) Burden of food thoughts (03:08) Challenges of eating normally (04:19) The cycle of stress and food choices (07:41) Addressing subconscious beliefs (10:08)
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Almost every time that someone comes to me looking for help with their binge eating, they tell me, ‘They've tried everything’. And in the end, the problem has only gotten worse.
You may be struggling like this, too, wondering why everything you try and do to help your situation never truly gets better.
After working with many clients and digging into it, I’ve teased out what I feel are the top five things that almost everyone who struggles with binge eating has tried at some point. Whether you’re trying low carb or macro counting, maybe it’s who you seek help with. I’m not just talking about these reasons but explaining WHY they aren’t helping you.
Make sure to tune in. You’ll be interested in hearing point 5, which could make your binge eating worse.
If you learn something new in this episode or have a request for an upcoming episode, send me a text message (the button is up at the top)!
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🤔 Is gluten really as harmful as some claim? As a Registered Dietitian, I’m here to clarify those myths and help you navigate your relationship with gluten!
With gluten being demonized online and every health coach suggesting you cut it from your diet, do their claims really have any proof? Will gluten increase disease risks? Is eating gluten giving you brain fog? And what if you switch to gluten-free foods? Are they really any better?
In this episode, I break down some common claims I see repeatedly and share my opinions on whether they are true or not, with some backed-up studies.
TOPICS COVERED 👇 What is gluten? (03:04) The 'need' for a gluten-free diet (04:01) Claim: Gluten is Inflammatory (06:21) Claim: Gluten Increases Disease Risk (09:13) Claim: Gluten Causes Brain Fog (10:30) Claim: Gluten-Free Diet and Hashimoto's (11:39) Claim: Gluten Exacerbates Autism (15:19) Claim: Gluten-Free Foods are Healthier (16:32)
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22 Oct 2024
How Strength Training Can Improve Your Physical & Mental Health (with Dr. Joey Muñoz)
Have you ever wondered WHY strength training is so important? Is it superior to other types of exercise? Dr. Joey Muñoz, a leading fitness coach and educator, is explaining the science, benefits and potential risks of strength training.
Lifting heavy weights might seem a little intimidating, especially if you're more used to cardio. But today, I wanted to bring Dr. Joey on to show you why strength training can positively impact how you feel and doesn't have to be so daunting.
Tune in to hear Dr. Joey debunk common strength training myths, from whether you need to eat protein within that 30-minute window to fasting before your workout. Get ready to transform your body and your mindset.
TOPICS COVERED 👇 Benefits of muscle mass (05:30) Building muscle as you age (06:08) Bone Density and Resistance Training (08:03) Reducing the risk of chronic diseases (09:54) Short-term benefits (14:29) Psychological benefits (18:00) Risks of strength training (19:44) Powerlifting vs. Bodybuilding (23:35) Aesthetic goals in fitness (26:30) Fitness as a gateway to healthy behaviors (27:47) Stress management through exercise (30:13) Nutrition to support muscle growth (32:18) Pre-workout nutrition myths (37:12)
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05 Nov 2024
Lost Your Period? Here's how to Restore Balance and Support Fertility (with Lindsey Lusson, MS, RD)
Is your period irregular? Maybe it's been for a few months or possibly for years. Whether you're looking for ways to restore balance in your menstrual cycle, want to understand why this is happening to your body, or are looking to take the next steps to support your fertility journey, this episode has the answers for you.
Join us as we chat with the incredible Lindsey Lusson, a registered dietitian specializing in period recovery and infertility. Lindsey explains what hypothalamic amenorrhea is and why it wreaks havoc on your health.
We explore why your favorite workout routine might be sabotaging your hormones, how under fueling impacts not just your menstrual cycle and the importance of addressing physical and psychological factors for a full recovery.
Get ready to empower yourself with knowledge and take control of your menstrual health.
TOPICS COVERED 👇 Introduction to Hypothalamic Amenorrhea (00:00) Hormone Replacement Therapy vs. Birth Control (10:32) Importance of Menstrual Health (12:32) Consequences of Hypothalamic Amenorrhea (16:25) Nutritional Strategies (21:21) psychological challenges (28:28) Body Fat and Menstrual Health (32:53) Menstrual Cycle Phases (37:50) Nutritional Needs During Menstruation (40:05) Period Pain (42:55) Cycle as a Report Card (45:41)
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19 Nov 2024
Make America Healthy Again? Reacting to RFK Jr.'s Health Ideas
RFK Jr. has been making waves with his controversial nutrition and public health claims. His ideas have sparked heated debates, from the impact of fluoride in our water to the dangers of seed oils. I examine the science behind these claims in this episode, separating fact from fiction.
I tackle some of the most contentious topics, like the risk of consuming raw milk. Is the fear-mongering justified? I break it down and explore the real science.
Let's move away from fear-mongering and conspiracy theories. Instead, let's embrace logical, evidence-based discussions and work together to promote well-being.
TOPICS COVERED 👇 Discussion on RFK Jr.'s Claims (00:01:18) Fluoride in Public Water Systems (00:05:02) Seed Oils Controversy (00:09:35) Raw Milk and Pasteurization (00:12:56) Concerns About Food Additives (00:16:47) The Bigger Picture in Public Health (00:20:15) Access to Fresh Foods (00:23:40) Evidence-Based Approach (00:23:40)
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03 Dec 2024
How To Ghost The Diet-Binge Cycle In 2025 (Part 1)
Tired of the endless cycle of dieting and bingeing? You're not alone. Many people struggle with this yo-yo pattern, feeling trapped in a cycle of restriction and overindulgence. But you don't have to be a victim of this cycle. There is a way out, and it starts with understanding the root causes of your behavior.
In this episode, I examine two ways to break free, from resisting the urge to start another restrictive diet as January 1st hits to shifting your focus from weight loss to overall health.
This is just the beginning of your journey to lasting change. Don't forget to tune into the next episode for more tips to help you break the diet-binge cycle once and for all.
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17 Dec 2024
How To Ghost The Diet-Binge Cycle In 2025 (Part 2)
Sick of the diet-binge cycle? Are you looking for ways you can escape? Then this series is for you!
In part 2, I discuss two more ways you can break free. I tackle tough topics like food addiction, clear up common diet myths (especially those pesky carb ones), and becoming a student of yourself.
By the end, you'll have the tools to transform your relationship with food and live a nourished and free life.
Don't forget to tune into the rest of this series for more tips to help you break the diet-binge cycle once and for all.
TOPICS COVERED 👇 Where your relationship with food might be broken (02:13) Understanding Food Addiction (00:04:30) Challenging Misconceptions About Nutrition (00:05:39) Importance of Accurate Nutrition Information (00:09:06) Becoming a Student of Yourself (00:12:40)
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31 Dec 2024
How To Ghost The Diet-Binge Cycle In 2025 (Part 3)
Are you tired of the endless cycle of dieting and bingeing? 2025 is your year to break free! As a registered dietitian, I’ve seen firsthand how a positive mindset and the right support can transform your relationship with food.
In this episode, I share practical tips on how to shift your mindset around food and why working with a qualified professional can be a game-changer. I also explore the power of community and how connecting with like-minded individuals can fuel your journey to lasting change.
So, if you’re ready to ditch the diet-binge cycle and embrace a healthier, happier you, tune into this episode and the rest of the series. Let’s make 2025 the year you nourish your body and soul.
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One of the questions I get asked the most is: "What do you think of intermittent fasting?"
In the first of many dietitian reviews to come, I will walk you through all of my thoughts on this crazy fad. From concerns of binge eating, eating disorders, and even being flat out unnecessary, tune in to hear a dietitian's unapologetic opinion on how diets like intermittent fasting create more problems than they solve.
Read the article associated with this episode here.
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01 Feb 2022
What's the Difference Between Disordered Eating and Eating Disorders?
Are you a 'disordered eater'? You will hear me say that term a lot. In this episode, I'll break down exactly what that means as well as the different kinds of eating disorders (ED).
Content warning: if you find yourself easily triggered by talk of ED behaviors, I would not advise listening to this episode. I will be detailing the different ED diagnoses as well as how they manifest. While awareness and education on this matter is important, so is taking care of yourself. My hope is that this episode will bring more awareness and normalization to the talk of EDs as well as clarity for those who may be concerned about their own eating behaviors. I do not wish for it to cause harm, so please stop listening immediately if you find yourself with harmful intrusive thoughts.
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01 Feb 2022
My Philosophy (and Why I'm Not a Weight Loss Dietitian)
Get to the philosophy behind my work and why I don't promote myself as a weight loss dietitian (even though sometimes the women I work with DO lose weight).
TOPICS COVERED👇
[0:47] Who I help
[2:04] The common denominator behind a broken relationship with food
[4:29] What my focus is
[9:37] Summary of why I don't focus on weight loss with my clients
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