Mind Body Magic: Recent Episodes
Natalie Trapasso
Natalie Trapasso is a Registered Dietitian and weight loss expert. She has a passion for all things health and wellness. Her unique, practical approach has helped hundreds of people reach their wellness goals. Each episode she will dive into topics about nutrition, body, wellness, health, mindset, weight loss, and more!
Keywords
hormone health, summer wellness, nutrition, exercise, stress management, hydration, sleep, women's health, hormonal balance, lifestyle changes
Summary
In this episode of the She Is Well podcast, Natalie Trapasso discusses how to support hormone health during the summer months. She emphasizes the importance of maintaining a balanced lifestyle that includes proper nutrition, exercise, sleep, stress management, and hydration. Natalie encourages listeners to adopt a mindset of progress rather than perfection, highlighting that small, sustainable changes can lead to significant improvements in hormonal balance. She provides practical tips for meal planning, exercise routines, and self-care strategies to help women navigate the challenges of summer while honoring their bodies and health.
Takeaways
- Summer can disrupt health routines, but it doesn't have to.
- Supporting hormones can be simple with the right tools.
- An all-or-nothing mindset can hinder progress.
- Small changes can lead to big impacts on health.
- Hormones affect metabolism, energy, and menstrual health.
- Nutrition should focus on blood sugar balance.
- Exercise should be adapted to hormonal phases.
- Sleep is crucial for hormonal health.
- Stress management is key to maintaining balance.
- Hydration is essential for overall health.
Chapters
00:00
Navigating Summer Health Challenges
02:24
Understanding Hormonal Balance
04:57
Nutrition Strategies for Hormone Support
09:58
Exercise and Hormonal Health
14:15
The Importance of Sleep
17:57
Managing Stress for Hormonal Balance
20:28
Staying Hydrated in Summer
23:16
Honoring Your Body and Conclusion
Cycle Savvy: get 15% off when you use code PODCAST at checkout
https://natalie-trapasso-nutrition.teachable.com/l/pdp/cycle-savvy
enroll in Metabolism Magic
https://natalie-trapasso-nutrition.teachable.com/l/pdp/hormone
follow me on instagram @sheis.well
https://www.instagram.com/sheis.well/
Keywords
hormones, exercise, women's health, menstrual cycle, strength training, cortisol, blood sugar, fertility, wellness, fitness
Summary
In this episode of the She Is Well podcast, host Natalie Trapasso discusses the intricate relationship between exercise and hormonal health for women. She explains how different workouts can either support or disrupt hormonal balance, emphasizing the importance of aligning exercise with the menstrual cycle phases. The conversation covers the impact of hormones on energy, mood, and metabolism, and provides practical advice on the best types of workouts for each phase of the cycle, highlighting the significance of strength training and the necessity of rest days.
Takeaways
- Workouts can significantly affect hormonal balance.
- Understanding hormones is crucial for women's health.
- Cortisol levels can be influenced by exercise intensity.
- Moderate exercise is better for hormone health than high intensity.
- Rest days are essential for maintaining hormonal balance.
- Strength training is highly beneficial for women.
- Listening to your body is key during different cycle phases.
- Blood sugar stability is important for hormone regulation.
- Exercise can help manage stress and improve mood.
- Hormonal fluctuations should guide workout choices.
Chapters
00:00 Understanding Hormones and Their Impact on Health
04:01 The Role of Exercise in Hormonal Balance
09:56 Best Workouts for Each Phase of the Menstrual Cycle
15:35 Practical Application: Building a Balanced Workout Routine
Cycle Savvy: get 15% off when you use code PODCAST at checkout
https://natalie-trapasso-nutrition.teachable.com/l/pdp/cycle-savvy
enroll in Metabolism Magic
https://natalie-trapasso-nutrition.teachable.com/l/pdp/hormone
follow me on instagram @sheis.well
https://www.instagram.com/sheis.well/
Keywords
hormonal balance, birth control, restrictive diets, hormone myths, women's health, nutrition, supplements, PMDD, dietitian advice, hormone health
Summary
In this episode of the She Is Well podcast, host Natalie Trapasso, discusses common myths surrounding hormonal balance. She emphasizes that birth control is not a solution for hormonal issues, restrictive diets can worsen imbalances, and hormone imbalances can manifest in various ways beyond irregular periods. Natalie also highlights the importance of foundational health practices over reliance on supplements, advocating for a balanced approach to nutrition and self-care.
Takeaways
- Balancing hormones doesn't require restrictive diets or supplements.
- Birth control is a temporary solution, not a cure.
- Extreme diets can increase stress and worsen hormone imbalances.
- Listening to your body is crucial for understanding hormonal health.
- Hormonal imbalances can manifest in various symptoms, not just irregular periods.
- Supplements should not replace foundational health practices.
- Focus on nourishing meals rather than restriction.
- Simplicity in health practices is key to success.
- Understanding your body's signals is essential for hormone balance.
- Prioritize foundational habits over quick fixes.
Chapters
00:00 Introduction to Hormonal Balance
00:56 Myth 1: Birth Control Balances Your Hormones
04:33 Myth 2: Restrictive Diets Are Necessary
07:24 Myth 3: Irregular Periods Are the Only Sign
09:49 Myth 4: Supplements Are the Solution
Cycle Savvy: get 15% off when you use code PODCAST at checkout
https://natalie-trapasso-nutrition.teachable.com/l/pdp/cycle-savvy
enroll in Metabolism Magic
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follow me on instagram @sheis.well
https://www.instagram.com/sheis.well/
Keywords
hormone health, meal planning, cycle syncing, balanced meals, nutrition, women's health, energy, cravings, protein, carbohydrates
Summary
In this episode, Natalie Trapasso discusses how to build meals that support hormone health, emphasizing the importance of meal composition for energy, mood, and overall well-being. She provides practical tips on meal planning, the significance of protein, carbohydrates, and healthy fats, and introduces the concept of cycle syncing to enhance hormonal balance. The episode concludes with actionable strategies for meal preparation and resources for further support.
Takeaways
- Building meals that support hormone health is crucial.
- Protein, carbohydrates, and healthy fats are essential components of a balanced meal.
- Keeping blood sugar stable is key to managing cravings and energy levels.
- Cycle syncing can significantly improve period symptoms.
- Meal planning can simplify healthy eating and hormone balance.
- Incorporating a variety of vegetables is important for nutrient intake.
- Meal examples help illustrate how to build balanced meals.
- Simplicity in meal preparation can lead to consistency.
- Don't overcomplicate meal planning; focus on foundational components.
Chapters
00:00 Introduction to Hormone Health and Meal Planning
01:22 Foundations of Building Hormone Balancing Meals
09:07 Practical Meal Examples for Hormone Balance
12:22 Incorporating Cycle Syncing into Meal Planning
18:20 Easy Meal Planning Strategies for Busy Lives
21:19 Conclusion: Honoring Your Body Through Nutrition
Cycle Savvy: get 15% off when you use code PODCAST at checkout
https://natalie-trapasso-nutrition.teachable.com/l/pdp/cycle-savvy
enroll in Metabolism Magic
https://natalie-trapasso-nutrition.teachable.com/l/pdp/hormone
follow me on instagram @sheis.well
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Keywords
hormones, hormone balance, women's health, weight loss, energy levels, fertility, cycle syncing, nutrition, stress management, gut health
Summary
In this episode of the She Is Well podcast, Natalie Trapasso addresses common questions about hormonal health, particularly for women in their 30s. She emphasizes the importance of understanding hormonal imbalances and provides practical steps for achieving hormone balance through foundational lifestyle changes. The conversation covers topics such as weight loss, energy levels, preparing for pregnancy, and managing menstrual symptoms, all while highlighting the significance of cycle syncing and self-care practices.
Takeaways
- Your hormones might be the missing piece.
- Testing hormones can be helpful, but symptoms are key.
- Start with foundational changes for hormone balance.
- Blood sugar balance is crucial for hormone health.
- You can still lose weight with a hormone imbalance.
- Sleep is foundational for hormone balance.
- Managing stress is essential for hormonal health.
- Gut health plays a significant role in hormone balance.
- Cycle syncing can help manage hormonal symptoms.
- Consistency in foundational habits leads to better hormonal health.
Chapters
00:00
Understanding Hormonal Health
04:46
Foundational Steps for Hormone Balance
11:08
Weight Loss and Hormonal Imbalances
18:02
Energy Levels and Hormonal Health
24:48
Preparing for Pregnancy and Hormonal Balance
29:49
Cycle Syncing and Managing Symptoms
Cycle Savvy: get 15% off when you use code PODCAST at checkout
https://natalie-trapasso-nutrition.teachable.com/l/pdp/cycle-savvy
enroll in Metabolism Magic
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follow me on instagram @sheis.well
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PMS, nutrition, women's health, hormones, cycle syncing, diet, menstrual cycle, hormone balance, painful periods, dietitian
Summary
In this episode of the She Is Well podcast, host Natalie Trapasso discusses the impact of nutrition on PMS (premenstrual syndrome) and how women can manage their symptoms through dietary changes. She explains the common symptoms of PMS, the misconceptions surrounding it, and emphasizes that while PMS is common, it is not normal. Natalie shares her personal experiences with PMDD and the importance of understanding hormonal balance. She provides practical nutrition tips and highlights key nutrients that can alleviate PMS symptoms, encouraging listeners to adopt a cycle syncing approach to their diet and lifestyle for better hormonal health.
Takeaways
- PMS is a collection of symptoms that indicate hormonal imbalance.
- Many women are told that PMS is normal, but it is not.
- Nutrition plays a crucial role in managing PMS symptoms.
- Key nutrients like magnesium, vitamin B6, and calcium can alleviate PMS.
- Cycle syncing can help women align their diet with their menstrual cycle.
- Stress can deplete essential nutrients needed for hormonal balance.
- Practical meal planning can support hormonal health.
- Women should focus on natural methods to balance hormones before considering medication.
- Understanding your menstrual cycle is key to managing symptoms effectively.
- Small dietary changes can lead to significant improvements in PMS symptoms.
Chapters
00:00
Introduction to PMS and Nutrition
02:18
Understanding PMS: Symptoms and Misconceptions
09:23
Nutrition Tips for Easing PMS Symptoms
19:05
Practical Meal Plan for Hormonal Balance
Cycle Savvy: get 15% off when you use code PODCAST at checkout
https://natalie-trapasso-nutrition.teachable.com/l/pdp/cycle-savvy
enroll in Metabolism Magic
https://natalie-trapasso-nutrition.teachable.com/l/pdp/hormone
follow me on instagram @sheis.well
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Keywords
weight loss, hormones, blood sugar, cycle syncing, stress management, sleep quality, metabolism, nutrition, women's health, dietitian
Summary
In this episode of the She Is Well podcast, Natalie discusses the critical role hormones play in weight loss, contrasting traditional weight loss methods with a hormone-focused approach. She emphasizes the importance of blood sugar balance, cycle syncing, stress management, and quality sleep in achieving sustainable weight loss. Practical tips are provided to help listeners support their hormones and improve their metabolism, ultimately leading to more effective weight management.
Takeaways
Hormones significantly influence weight loss efforts.
Traditional weight loss methods can be unsustainable and harmful.
Understanding hormone interactions is crucial for effective weight management.
Blood sugar balance is foundational for hormone health.
Eating consistently throughout the day supports stable blood sugar levels.
Cycle syncing can enhance weight loss efforts by aligning nutrition and exercise with hormonal fluctuations.
Quality sleep is essential for hormone regulation and weight loss.
Stress management techniques can help maintain hormonal balance.
Praying and mindfulness can reduce stress and improve overall well-being.
Your metabolism can be supported and improved with the right strategies.
Chapters
00:00 Understanding Hormones and Weight Loss
08:16 The Role of Blood Sugar Balance
15:08 Cycle Syncing for Hormonal Health
23:27 The Importance of Sleep and Stress Management
Cycle Savvy: get 15% off when you use code PODCAST at checkout
https://natalie-trapasso-nutrition.teachable.com/l/pdp/cycle-savvy
enroll in Metabolism Magic
https://natalie-trapasso-nutrition.teachable.com/l/pdp/hormone
follow me on instagram @sheis.well
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Keywords
cycle syncing, women's hormones, menstrual cycle, health, nutrition, exercise, hormonal balance, fertility, wellness
Summary
In this episode, we explore the transformative concept of cycle syncing, which aligns lifestyle choices with the four phases of the menstrual cycle. The host shares personal experiences and insights on how understanding and supporting hormonal changes can lead to improved health, reduced period symptoms, and enhanced overall well-being. Practical tips for tracking cycles, adjusting nutrition, and exercise routines are provided, making cycle syncing accessible for busy women.
Takeaways
- Cycle syncing can significantly improve menstrual health.
- Understanding hormonal phases is crucial for women's wellness.
- Nutrition should align with the menstrual cycle phases.
- Gentle movement is recommended during the menstrual phase.
- Strength training is most effective during the follicular phase.
- The ovulatory phase is the best time for high-intensity workouts.
- Excess estrogen can lead to hormonal imbalances.
- Tracking your cycle is essential for effective syncing.
- Small changes can lead to significant health improvements.
- Cycle syncing is a natural way to support women's health.
Chapters
00:00
Introduction to Cycle Syncing
02:29
Understanding the Four Phases of the Menstrual Cycle
05:07
The Menstrual Phase: Rest and Nourishment
08:29
The Follicular Phase: Rising Energy and Motivation
12:40
The Ovulatory Phase: Peak Energy and Social Magnetism
15:58
The Luteal Phase: Preparing for the Next Cycle
19:58
Practical Tips for Cycle Syncing
Cycle Savvy: get 15% off when you use code PODCAST at checkout
https://natalie-trapasso-nutrition.teachable.com/l/pdp/cycle-savvy
enroll in Metabolism Magic
https://natalie-trapasso-nutrition.teachable.com/l/pdp/hormone
follow me on instagram @sheis.well
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Hello I'm back!!!
In this episode, I’m breaking down where I've been, the key differences between male and female hormones, why women need different health strategies, and how to start supporting your body the way it was designed to work.
Most health advice was made for men. But women’s bodies, hormones, and rhythms are completely different — and when we ignore that, we feel tired, inflamed, and frustrated.
Whether you’re struggling with weight loss, painful periods, low energy, or mood swings — this is the foundational truth you need to hear.
What you’ll learn today:
- How men’s and women’s hormone patterns differ
- Why women’s health advice needs to change
- What happens when women don't support their hormones
Cycle Savvy: get 15% off when you use code PODCAST at checkout
https://natalie-trapasso-nutrition.teachable.com/l/pdp/cycle-savvy
enroll in Metabolism Magic
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follow me on instagram @sheis.well
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Hello Love,
In this episode I dive why it is so important to prioritize yourself.
We discuss:
+my 10 day social media break
+stress and how that impacts our weight loss, energy levels, periods, mood, etc.
+ways to start prioritizing you
+and more!
as mentioned in this episode:
smart ring link: https://amzn.to/4drbQwM
Free masterclass: "The secret to effortless weight loss, more energy and periods you barely notice": https://event.webinarjam.com/register/2/knqv9sz
Cycle Savvy: get 15% off when you use code PODCAST at checkout
https://natalie-trapasso-nutrition.teachable.com/l/pdp/cycle-savvy
enroll in Metabolism Magic
https://natalie-trapasso-nutrition.teachable.com/l/pdp/hormone
follow me on instagram @sheis.well
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Hello Love 💛
In this episode, we're diving deep into the foundations of weight loss to help you achieve sustainable and long-lasting results. Forget the quick fixes and diet trends that promise rapid weight loss but leave you frustrated and disappointed. I'm here to guide you on a healthier, more effective path.
What We’ll Cover:
- The pitfalls of diet trends and why they don’t work long-term.
- My personal journey with weight loss and the mistakes I made.
- How dieting and undereating can lead to hormone imbalances and metabolic issues.
- The importance of solid foundations in your weight loss journey.
- Essential nutritional strategies, including blood sugar balance and gut health.
- The critical role of sleep and how it impacts your metabolism.
- Effective stress management techniques to support hormone balance.
- The best types of exercise for sustainable weight loss.
- Why hydration is crucial for boosting your metabolism.
By focusing on these key foundations, you’ll not only lose weight more easily but also enjoy more energy, better periods, and improved overall health. Tune in to learn how to make these fundamental changes and transform your life.
Keywords:
- Weight loss
- Sustainable weight loss
- Hormone balance
- Blood sugar balance
- Gut health
- Metabolism boost
- Stress management
- Sleep and weight loss
- Effective exercise for weight loss
- Healthy hydration
Listen now to start your journey towards a healthier, more balanced you! Don't forget to check out our free masterclass, "The Secret to Effortless Weight Loss, More Energy, and Periods You Barely Notice," linked in the show notes.
Cycle Savvy: get 15% off when you use code PODCAST at checkout
FREE MASTERCLASS: The Secret to Effortless Weight Loss, More energy, and Periods you Barely Notice
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Hello Love,
By popular request, I'm sharing part of my course cycle savvy for FREE!
This episode will dive into:
- cycle syncing
- the benefits
- the hormones involved in your menstrual cycle and the roles they play
- estrogen dominance
- how to get started with cycle syncing
- and so much more!
Enjoy 😉
Cycle Savvy: get 15% off when you use code PODCAST at checkout
FREE MASTERCLASS: The Secret to Effortless Weight Loss, More energy, and Periods you Barely Notice
enroll in Metabolism Magic
Request a Podcast Topic
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Hello Love,
I'm doing something I've never done before in todays episode!
I'm sharing a part of my course Metabolism Magic for FREE
You're getting access to my module on gut health so you can start having moe balanced hormones!
enjoy 😉
Cycle Savvy: get 15% off when you use code PODCAST at checkout
FREE MASTERCLASS: The Secret to Effortless Weight Loss, More energy, and Periods you Barely Notice
enroll in Metabolism Magic
Request a Podcast Topic
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Hello Love!
In this episode I'm sharing why traditional dieting is not good for long term weight loss and your hormone//metabolism health!
I have also put together a challenge for the month of June
30-20-10
30 grams of protein per meal, 20 grams of fiber per day, 10,000 steps per day
This challenge will help you boost your metabolism and balance your hormones so you can shed weight just in time for summer!
It is only $11 to join! You can join the Challenge here
30-20-10 Challenge starts June 1
Cycle Savvy: get 15% off when you use code PODCAST at checkout
FREE MASTERCLASS: The Secret to Effortless Weight Loss, More energy, and Periods you Barely Notice
enroll in Metabolism Magic
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Hey Girl!
Today's episode is all about maximizing weight loss using your menstrual cycle.
We talk about
- How Estrogen and Progesterone fluctuate through your cycle and how they affect your weight and metabolism
- Foods to be eating and exercises to do to support these hormones and lose more weight
- How to get better results with less effort.
Cycle Savvy: get 15% off when you use code PODCAST at checkout
FREE MASTERCLASS: The Secret to Effortless Weight Loss, More energy, and Periods you Barely Notice
enroll in Metabolism Magic
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Hello love!
In this episode I'm sharing exactly what I am focusing on to lose 60 pounds postpartum. Even if you're not postpartum this plan will help you lose weight too!
We discuss:
+postpartum hormones and how they affect weight loss
+hormone support to maximize metabolism
+my 4 step method for losing weight while balancing hormones
(PS you will hear my baby in the back ground for a few minutes..I apologize in advance but that's my life now 😊)
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Hello love!
In this episode I'm sharing all about how to get better sleep for hormone balance so you can lose more weight, have more energy, and have better periods!
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Hello Love!
In this episode I'm sharing all about my birth story and how labor went. I'm also recapping my pregnancy weight gain and my plan to lose the weight postpartum!
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Hello Love!
In this episode I'm sharing with your the #1 thing you should be changing to lose more weight! It is the FIRST thing I have my clients fix with their nutrition and it is blood sugar balance. In this episode we will dive into:
- What is blood sugar
- Why is it important
- 2 ways to help manage blood sugar and keep it stable.
FREE MASTERCLASS: The Secret to Effortless Weight Loss, More energy, and Periods you Barely Notice
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SPOILER ALERT-YES
Hello love!
In this episode I am explaining all about hormones:
- what they are,
- what causes them to be imbalanced
- my 4 step process to bring them back into balance
This is a good one!
FREE MASTERCLASS: The Secret to Effortless Weight Loss, More energy, and Periods you Barely Notice
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Hello love!
In today's episode I'm talking about a topic that needs to be addressed. ...stress. I'm going to help you lower your stress hormone in a way you might have never thought about before-through your diet.
It's not just going to be another person telling you, you need to meditate...no, no, no.
I'm giving you 7 tips to help you lower your stress hormone through the way you're eating so that you can lose weight, have more energy, and have better periods!
FREE MASTERCLASS: The Secret to Effortless Weight Loss, More energy, and Periods you Barely Notice
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Hello Love!
In this episode I'm covering 3 things that you didn't know were impacting your weight loss efforts and slowing down your progress.
We dive into
- how frequently you should be eating to maximize metabolism and weight loss
- carb intake for women
- supplements
You're not going to want to miss this one!
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Hello Love!
In this episode, I'm talking about wellness habits to take into 2024. These will help you balance your hormones and boost your metabolism so you can lose fat, have more energy, and better periods!
If you want 2024 to be the yer you finally become the version of the girl on your vision board. You're ready to take your health seriously....then join the LIVE round of Metabolism Magic
We start January 15, 2024 for 6 weeks ! This program will help you develop a personalized plan that fits into your lifestyle to help you balance your hormones and boost your metabolism so you can lose fat, have more energy, and better periods !
See you inside !!
FREE MASTERCLASS: The Secret to Effortless Weight Loss, More energy, and Periods you Barely Notice
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Hello Love!
In today's episode Natalie's talking all about her pregnancy so far.
+how she found out she was pregnant
+symptoms ( & the ones people don't talk about)
+ the lessons and reminders it has brought up about nutrition and health
This is a good one!!
FREE MASTERCLASS: The Secret to Effortless Weight Loss, More energy, and Periods you Barely Notice
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In this episode we are talking about how to stay healthy during the holiday season !
We cover sleep, stress, alcohol, how to make simple balanced meals, how all of these impact your metabolism and hormone health, and so much more !!
I have a few one on one coaching spots open for December! Apply below !
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Hello love! In this episode I'm sharing with you how I got pregnant on my first try and updating you on my hormone balancing journey !
⚠️Trigger Warning⚠️--> If you are struggling with fertility issues and it upsets you to hear about how someone else has gotten pregnant than maybe skip this episode
Black Friday Deals
+20% off metabolism magic and cycle savvy: use code BLACKFRIDAY at checkout
+NEW 3 month payment plan option for cycle savvy: use code BLACKFRIDAY at checkout
+Bundle and Save--> when you purchase metabolism magic (pay in full; still use code BLACKFRIDAY at checkout) you will have the option to add cycle savvy for 50% off !
+ 3 month coaching--> 3 months for the price of 2; BONUS metabolism magic + cycle savvy
These deals are only available until 11/27/2023 !
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If you think you need to wait until Jan 1st to start boosting your metabolism, then you NEED to listen to this episode.
Metabolism Magic is enrolling now ! If you enroll by Nov 17, 2024 at 11:59pm, you will get access to my live training on staying on track during the holidays!
FREE MASTERCLASS: The Secret to Effortless Weight Loss, More energy, and Periods you Barely Notice
enroll in Metabolism Magic
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Hello! In today's episode I'm sharing with you how to boost your metabolism in 3 easy steps! And I'm throwing in an extra bonus tip for you as well!
We'll be covering
- balancing blood sugar
- gut health
- sleep
- stress
- and cycle syncing
Metabolism Magic is now open for presale! Be sure to enroll by Nov 8, 2023 to get the amazing presale bonuses !
FREE MASTERCLASS: The Secret to Effortless Weight Loss, More energy, and Periods you Barely Notice
enroll in Metabolism Magic
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follow me on Instagram @naturallynatalie.rd
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In this episode we're talking about the approach to eating that will completely change they way you think of your health journey. It will allow you to stay more consistent, take away the stress and guilt around eating, and just give you a better relationship with food in general.
We're talking all about the 80/20 rule.
So grab a sparkling water or your favorite snack and enjoy :)
FREE MASTERCLASS: The Secret to Effortless Weight Loss, More energy, and Periods you Barely Notice
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Hey Love! In this episode we're talking about the differences between weight loss and fat loss. How fat loss is really what you should be aiming for. I'm giving you 4 tips to help you support your hormones so you can lose fat, gain energy, and boost your metabolism!
💛
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Cycle Syncing FREE masterclass
Hello Loves!
In this episode I'm sharing strategies to alleviate PMS naturally through nutrition.
Come join the waitlist for my FREE masterclass on cycle syncing.
💛
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Apply for 1:1 coaching
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Hey Love!
In this episode were talking about 10 foods to include this summer to boost your metabolism.
I'm also sharing which phase of your cycle these foods would be best if you are cycle syncing !
💛
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Hello Love!
In this episode I'm sharing the exact formula I share with my one on one clients to build their meals for balanced hormones and a boosted metabolism !
By the end of this episode you will know exactly what you should be eating at each meal to balance your hormones and boost your metabolism.
💛
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Hello Love!
In this episode I'm talking all things protein!
We cover:
- what is protein
- how much protein you need
- where to find the best sources of protein for your metabolism
- how to include enough protein at your meals
💛
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Hello loves!
Today I'm talking about one of the BIGGEST things that holds women back from reaching their health goals and that's.....perfectionism.
Trying to be perfect and feeling like it's all or nothing when it comes to your goal, hold you back from ever taking action.
I'm sharing tips on how to stop being a perfectionist, and making small, little changes vs going from 0-100.
💛
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It's my 30th birthday! And in honor of 30 years on this earth, I wanted to share one of the biggest lessons I have learned-not letting the fear of what other's will think of you hold you back!
Let today's episode be your little pep talk, or sign to get started with what makes you happy.
💛
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In this episode I'm diving deep into one of the most misunderstood topics in nutrition.. sodium or salt.
I'll be covering
- what is salt
- how much do you need per day
- what do you do if you have high blood pressure
- what foods to increase to balance out high sodium intake
💛
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Today's episode is going to help you make the decision if giving up caffeine is right for you! We dive into
- what caffeine does to your hormones
- what types of people should cut back/give up caffeine
- how to tell If caffeine is serving you or not
- caffeine and our menstrual cycle- how caffeine can affect cramping.
**by the end of this episode you will be clear on if you should give up caffeine or not!
Apply for cycle savvy**
💛
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Enroll in Cycle Savvy
Hey girlie! In this episode I'm breaking down my favorite part of each of the four phases of the menstrual cycle.
I give lifestyle, exercise, and nutrition tips that I love about the menstrual, follicular, ovulation, luteal phase!
PS I have a new offer !! Cycle Savvy is my 4 week program that will help you live in alignment with your cycle so that you can have more energy, painless periods, increase your chances of fertility, and so much more!!
Join today for only $99!! I know, it's insane how low this is !
Join here
💛
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Enroll in Cycle Savvy
In today's episode we are talking about the ONE thing that can make or break you on your health/wellness journey. The thing that I would argue is the most important thing. We're talking about your mindset.
Most people think the key to success is hard work and putting in more effort, but if you ask any successful person what they think the key to success is, they are going to say mindset.
I cover how different mindsets can affect your health goals, and 3 ways to stay positive.
💛
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Enroll in Cycle Savvy
This episode I am answering questions from an instagram live. The questions I answered were:
- how long is each phase ?
- Any info on IUD's , how they affect cycle and weight?
- Did I ever take pills to regulate my cycle
- How can I prevent headaches before my period or ovulation week if possible?
- Struggling with hormonal breakouts! Are there foods to avoid during parts of your cycle
- What is the most interesting fact about the cycle?
💛
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Enroll in Cycle Savvy
In this episode I'm taking a deep dive into intermittent fasting.
- What is it
- What are it's claims
- What is it used for
- How it impacts our hormones
- Real life examples of what actually happens.
💛
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Enroll in Cycle Savvy
I know going low carb is tempting, but if you want to preserve your hormones and metabolism its not the best idea.
Today we discuss
- Why it's so appealing to go low carb
- The negative side effects from going low carb for too long
💛
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Enroll in Cycle Savvy
This episode is your "idk where to start" starter pack for balancing our your hormones. I give you a practical plan that is the best place to get started.
💛
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In this episode I'm covering 4 common mistakes I see women making that messes with our hormones. We cover:
- What are hormones and how they are connected to metabolism
- 4 mistakes you might be making that are impacting hormones
- Practice tips you can start doing today so you can stop making those mistakes.
💛
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In this episode I'm going to break down what happens to our bodies when we are in a stressed state. I also explain how to know if you're over pushing yourself or not pushing hard enough..finding the perfect balance. Things we cover:
- All about cortisol's role in our body
- Different types of stress
- The risks of overpushing your self
- Signs to look out for to know if you're over doing it when it comes to exercising
- How to prevent burnout
- and more!
💛
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In this episode I'm breaking down the menstrual cycle and how you can start living in accordance to it! We Cover:
- The four phases of the cycle
- What's happening to our hormones during each phase
- How to know what phase your in
- What foods and what exercise to do during each phase
- How to get started with cycle syncing
- And more!
💛
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In this episode I'm getting personal ! I'm updating you guys on my hormone journey, why I've decided to take a step back from just focusing on weight loss, what's going on with my hormones, and how I'm addressing it!
I Cover:
- Why men and women lose weight differently
- The 4 phases of the menstrual cycle
- My hormone Journey
- The steps I've been taking to get back into balance
- My results so far
*Update: In this episode I say I cut out caffeine, while I have extremely cut back on caffeine, it is not 100% out of my life. I will still have a green tea from time to time !
💛
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In this episode I'll be sharing how you can achieve your New Years resolution. We discuss
- What happens to your hormones on restrictive diets
- 5 tips to get you started in January that are simple and ready to be implemented today
💛
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In this episode I give you simple, actionable tips that you can start implementing today so you can stay consistent for all of 2023!
We cover
- Why you have such a hard time staying consistent
- and my 3 tips to staying consistent.
Apply for one on one coaching
💛
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In this episode I'm sharing 12 tips to help you stay on track with your goals over the holidays. We're discussing sleep, stress, hormones, tips for when you're busy and more!
Join the waitlist for my free live training on Monday Dec 19, 2022
💛
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In this podcast I will be talking about motivation and how you shouldn't be relying on it to achieve your wellness goals.
Sign up for my FREE live training Monday, Dec 19 at 3pm EST.
💛
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In this episode we're diving into all things metabolism
- What is a metabolism
- Is your metabolism fast or slow
- What affects the metabolism
- And how to maximize it
💛
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In this episode we are covering some juicy changes over in my world as well as 10 tips to help you navigate Thanksgiving 2022 while still reaching your weight loss goals.
The Doors for my self paced course the Weight Loss Solution Program will be closing on Monday Nov 28, 2022. If you want to get in, send me a DM on instagram
@naturallynatalie.rd
or you can email me natalietrapassord@gmail.com
💛
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In this episode we're diving into the ways you could be sabotaging your weight loss efforts.
- The different ways you could be sabotaging
- How to identify which kind of sabotager you are
- How to stop self sabotaging
💛
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The Weight Loss Solution Program
FREE MASTERCLASS- how to lose 10 pounds eating anything
In this episode we dive into how to stop your BS and finish the year strong. 💪
Enroll in Finish Strong
email:natalietrapassord@gmail.com
💛
follow me on Instagram @weightlosswithnatalie.rd
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Book a 45 minute Consultation Call
The Weight Loss Solution Program
FREE MASTERCLASS- how to lose 10 pounds eating anything
This is a requested episode on what to do when your peers are pressuring you. Weather it be going out to dinner, at parties, holidays etc. What we cover:
- Why people tend to pressure you
- Getting to the root of why you're giving in
- How to handle the pressure
💛
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The Weight Loss Solution Pr...
In this episode I'm giving you 6 practical tips to apply so you can enjoy Halloween and still lose weight! We have to be realistic about our weight loss plan so this episode will provide you with the tools you need to eat as much or as little candy as you want this holiday ! You're in charge here!
💛
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The Weight Loss Solution Program
...
In This Episode I'm talking all about Calories
- What is a Calorie?
- What does our body do with them
- Are all calories created equal
- How to make calories work for us
Trigger⚠️ warning we talk about calories and weight loss in this episode.
💛
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The Weight Loss Solution Program
...
In this first episode I dive deep into my story. Where I started, my dieting history, how I got to where I am today.
trigger ⚠️ warning - we talk about dieting, calories, weight loss, and binge eating in this episode.
follow me on Instagram @weightlosswithnatalie.rd
follow me on Tik Tok @weightlosswithnatalie.rd
Apply for one on one coaching
FREE MASTERCLASS- how to lose 10 pounds eating anything
...