Freely Nourished: Recent Episodes
Erin Casey
Learn how to break the cycle of dieting by learning to nourish your body well. Here we unpack the truths (and the myths) about nutrition and use evidence-based practices to support healthful nutrition for all.
Our friends the GLP-1 agonists have now been used for weight loss for more than a year. They are branded as Ozempic/Weygovy/Semiglutide, Mounjaro and the NEWEST kid on the block- Zepbound. While they do vary slightly pharmacologically- they share the same mechanism of action and therefore will be discussed as a drug class on this episode.
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As I alluded to in the title, this episode is an update from my initial thoughts on the medications last year. If you'd like to hear a more basic run down of the medications and their clinical trials, that information can be found in this video: https://youtu.be/BctK_I8QAl8
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If you're interested in learning more about non-medication supported weight loss book a FREE discovery call today! https://www.nuyounutrition.com/counseling-services-and-pricing.html
Y'all this is my bread and BUTTER.
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Calories and macros do not have to be complicated.
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You also don't need to track them at all. You can reach every single one of your goals and never do a single calculation. But this is here for the ones who are looking to take a deeper dive!
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Still not sure what's best for you? Book at FREE discovery call here to find out! https://www.nuyounutrition.com/counseling-services-and-pricing.html
I've said it once and I'll say it a thousand times. Diets. With. Names. Are. Bad. News.
- They're NOT supported by evidence (with the sole exception of the DASH diet)
- They are often trying to simplify what are very nuanced and complex processes
- They extrapolate individualized data to population-wide recommendations (we should be doing the opposite, taking population-wide data and tweaking it to make individualized needs)
More than that- they generally make you feel like a bad person for "doing it wrong" or "not being able to stick to it." When the reality is the diet is doomed from the start. If you are looking for a sane way to go check out my videos on how to calculate your macros and calories or book a FREE discovery call today! https://www.nuyounutrition.com/counseling-services-and-pricing.html
Energy and motivation are often used interchangeably. But they are in fact, very different. The motivation we have or the strength of it doesn't tend to change frequently. However the ENERGY we have to act on things we are motivated to do changes immensely.
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In this episode I'll walk you through some ways to optimize, and in some cases just honor your energy levels to get where you want.
If you've ever wondered if seeing an RD is worth your time and effort this episode should help you decide!
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Here I talk about what RD's actually do, how we're different from "nutritionists" and "nutrition coaches," and reasons why you may (or may not) want to seek our care.
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If you're interested in pursuing counseling through NuYou check out or website or book a FREE discovery call at: https://www.nuyounutrition.com/
If you've ever considered weight loss surgery you NEED to listen to this episode. This week I chat with Ken Cadieux- gastric sleeve veteran and author of the bariatric cook book: Bite Sized.
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We'll talk all things weight loss surgery as well as Ken's inspiration to create a cookbook designed specifically for those living with smaller stomachs.
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To find Ken and all of his wonderful resources check out the links below!
Tiktok
https://www.tiktok.com/@@BiteSized_
YouTube
https://www.youtube.com/channel/UCSlibEmtSr6RN5P-_1sWy1Q
Cookbook on Website
https://bitesizedcookbook.com/products/bitesized-the-cookbook
Cookbook on Amazon
https://www.amazon.com/dp/B0C9SP2L4X?ref_=cm_sw_r_apin_dp_W8V2J2D0NMADNB336DMB
Wondering if big weight loss is possible without medications or surgery? This week I’ve invited special guest Audrey Kintz to discuss just that.
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Audrey is currently working on a degree in psychology with a focus on addiction. However her own journey of weight loss has inspired her to want to help others. Her coaching program: Against All Auds provides her clients with empowering and sustainable approaches to weight loss. On this episode Audrey shares her journey of losing 180 lbs without medication or surgery. She will also be sharing how her relationship with food and her body changed after her body’s most miraculous accomplishment yet- child birth.
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Join us for a deep discussion on all things sustainable weight loss. For more info on Audrey and how you can work with her- check out her website: https://www.againstallauds.com. You can also find her on Instagram and TikTok as @mindfulauds.
If you've ever spent 20+ minutes in the isle of a grocery store paralyzed and confused by the Nutrition Facts label then this episode is for you. Here I'll walk you through what you need to pay attention to when it comes to food labels, and more importantly what you don't.
Have questions about how nutrition impacts your health? Book at FREE discovery call to find out how we can help!
https://www.nuyounutrition.com/counseling-services-and-pricing.html
I'm sure you've heard influencers discussing the dangers of various types of oils (canola, vegetable, etc.). What you may not realize is that while the dangers of so-called hydrogenated oils are in fact very real, the presence of these oils in foods is now non-existent. Listen in as I walk you through the history of the regulations surrounding hydrogenated oils and what you need to know as far as their safety at present.
Want to learn more about nutrition myths? Check out our website! https://www.nuyounutrition.com/
You may have heard the (exciting) news that the American Medical Association (AMA) recently issued a statement speaking to the inaccuracy of and subsequent harms caused by the BMI. But what does that actually mean in terms of medical practice in the United States? Here I delve into the ins and outs of what this statement means for the future of patients in the US.
Ready to break free from the vicious cycle of trying to shrink yourself per the BMI scale? Join us! Learn more at https://www.nuyounutrition.com/.
You may have heard that that scale isn't a great measure of success. But what's a better one? Here, let me give you 7.
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SO often patient's come to me and are hesitant to come back until they've "made progress." By progress, they almost always mean weight loss. The problem is weight loss is slow, defeated and not accurately measured by a scale.
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So what SHOULD they be aiming for? Here I'll walk you through several of the key factors I check for and offer suggestions of ways you can assess your self! Want to learn more about how working with me can transform your relationship with food? Check out our website! https://www.nuyounutrition.com/counseling-services-and-pricing.html
You may know that gender queerness (failure to identify with gender assigned at birth) is highly correlated with disordered eating. What you may not fully understand is WHY. Here I walk you through several of the documented reasons I've found from research as well as first-hand accounts. That said-I'm by no means an expert on the subject. Below is a list of resources that may be better able to guide your questions:
Planned Parenthood: https://www.plannedparenthood.org/
Trans Health Project: https://transhealthproject.org/
Human Rights Campaign: https://www.hrc.org/
No agenda with this one, simply one human raising awareness of the suffering of others :)
We all know veggies are good for us- but what do you do if you just don't like the taste? Or if YOU like them but your family does not? Here I walk you through multiple methods to elevate the taste, texture and overall enjoyment of your veggies!
Have more questions about how to work more veggies into your life? Book a FREE discovery call with us today!
https://www.nuyounutrition.com/counseling-services-and-pricing.html
Nothing will derail your relationship with food like feeling out of control around it. In this episode I walk you through the primary causes of stress eating and ways to stop. If you'd like more information on how nutrition counseling may be able to help with your specific situation, book a FREE discovery call here: https://www.nuyounutrition.com/counseling-services-and-pricing.html
Very little of what I do is teaching people WHAT to do when it comes to nutrition. Most of that is fairly basic (but there is a lot of misinformation out there..). Most of what I do is teaching people HOW to build the habits they know will be helpful into easy, sustainable routines. In this episode I give you several key examples on how to tap into consistency when motivation is seemingly non-existent.
If you'd like more info on how to make nutrition easy for when motivation is low, check out our course "Easy Entrees" available here:
https://www.nuyounutrition.com/self--paced-courses.html
If you've tuned in to any health media in the last decade- you've likely heard talk of the infamous inflammation. But what exactly IS inflammation? What causes it? Why is it bad for your body? Here I delve into all of the answers and of course- the nuance.
If you'd like more info on how inflammation maybe affecting your health directly or what it means for YOUR habits- check out more resources on our website here: www.nuyounutrition.com
lt is never my intention to discredit someone's lived experience. However when it comes to sugar "addiction" the research is clear: it doesn't exist. At least not in the vast majority of the population who feels "hooked" on it. What likely contributes to that feeling of urgency or "out of control-ness" that some of us feel around sweets is likely a result of chronic over-restriction. Sugar is safe for human consumption and always has been. Even in it's concentrated forms. Some may choose to avoid it, other's may find it more "addictive" than others. But the fear-mongering and popular idea that it is "as addictive as cocaine" is simply a lie based on the neuroscience we have to date.
Want to stop pining for sugar? Start incorporating it into your diet regularly. Want to learn more ways to heal your relationship with food? Join our monthly membership program- the Cauldron. Just $50 for the rest of 2023 will grant you access to monthly support calls, a private Facebook group and quarterly nutrition workshops. More info here: https://www.nuyounutrition.com/counseling-services-and-pricing.html
The sad truth is that society has conditioned most of us to not feel great about our bodies at some point or another. It's important to recognize that that isn't your fault, but it also isn't your body's. On days like that it's important to recognize who the real enemy is. And give yourself space to feel the feels. I promise your body is worth so much more than the labels society places on it.
Want to take a deeper dive into how diet culture has led us away from valuing our own bodies? Would you like a community that supports you in finding a nourishing and loving relationship with your body? Join us in the Cauldron- NuYOU's monthly membership service. Each month you'll bet access to monthly support calls, an exclusive Facebook group and quarterly workshops. Currently only $50 for the rest of 2023! More info here: https://www.nuyounutrition.com/counseling-services-and-pricing.html
Spoiler alert: there are none. Not a one. Your metabolism will adapt and outsmart you every. single. time. Stop believing all of the lies. No matter how scientific they make it sound- I promise, your metabolism is not "hackable."
Want more access to a support network that breaks down the lies of diet culture? Join us for our new membership program- the Cauldron. For just $50 for the REST of 2023 you'll get access to a private Facebook group, monthly support calls and 2 quarterly nutrition workshops. More info here: https://www.nuyounutrition.com/counseling-services-and-pricing.html
If you've ever uttered the phrase "I just don't know how to feed myself as an adult," or walked into a grocery store with absolutely no idea where to start to build a plan for the week- this is for you. It's also for anyone who feels like they have the technical skills but not the time or finds themselves running in the same circles and getting bored.
Preparing meals for ourselves is so much more than meeting our nutrient needs for the day. It is a wonderful act of self care. It is a way to show love to our friends/family. It's also an opportunity to disconnect from the troubles of the world. That said, in our fast paced society. In 3 hours I'll show you how to plan, prepare and pull meals together quickly in ways that feel nourishing to your mind, body and soul. Register here: https://www.nuyounutrition.com/self--paced-courses.html
And if you'd like more content like this FREE every 3 months, join our monthly membership program-The Cauldron. More info here: https://www.nuyounutrition.com/counseling-services-and-pricing.html
We've all heard the advice: if you've gained weight "get your hormones checked." Ok, which hormones? What does it mean if they're out of balance? How do you fix it? Here I walk you through the most common hormone conditions I see walk through my doors, and what (if anything) you can do to fix them.
Ready to join a coven of fellow anti-dieters who will support you in your body love and acceptance journey? Join The Cauldron! Registration just $50 for the REST of 2023. Register here: https://www.nuyounutrition.com/counseling-services-and-pricing.html
You may have heard the term "reverse dieting" making it's rounds through the popular media streams. But what does reverse dieting entail? Is it something you should try? Dive in with me as I discuss this approach to metabolism repair and reconstruction. For more insights on how to calculate your BMR- listen in on the episode "From Deficit to Surplus: How to calculate your calories and amcros"
Want to join more anti-dieters in the quest for healing your relationship with food and body- join The Cauldron! This badass group supports those seeking to break free from dieting by learning how to nourish your body well. Register here: https://www.nuyounutrition.com/counseling-services-and-pricing.html
Digestion is an important component of health. But with so many different recommendations out there- it can be hard to figure out what works best for you. Here I give you a basic guide of common GI problems as well as next steps to take and simple nutrition solutions. Want more great content like this in a supportive environment full of fellow anti-dieters? Join The Cauldron. Link below!
https://www.nuyounutrition.com/counseling-services-and-pricing.html
If you are ready to free yourself from the toxic cycle of dieting- but find yourself struggling without a community that 1) gets it and 2) supports your goals- we are here for you!! The Cauldron is NuYou's first every membership service that provides you access to the community and support you deserve. For just $50 (for the rest of 2023) you'll get:
- Access to a private Facebook Group full of over the members who share the same goals
- Monthly group calls to chat through common struggles and offer support
- Access to quarterly webinars, produced ONLY for Cauldron members.
So if you're tired of struggling on your own and would like to find the community that's going to support you- join us!
Register here: https://www.nuyounutrition.com/counseling-services-and-pricing.html
Have you heard the rumors that you need to adjust your diet and exercise routine around your menstrual cycle? Not sure what's true or what to believe? This episode I'll dive into the latest research so you can make informed decisions. Want more guidance as to how these concepts apply to you? Book a FREE discovery call: https://www.nuyounutrition.com/counseling-services-and-pricing.html
Do you find yourself struggling to provide balanced meals because you have a busy schedule, multiple pallets to appease or are just plain uncreative in the kitchen? Listen in for some tips and suggestions to creating healthy meals with ease! Want more insight on how to adapt these strategies to your specific situation? Book a FREE discovery call here: https://www.nuyounutrition.com/counseling-services-and-pricing.html
Have you heard a "calorie deficit" is the best way to lose fat, but you're not entirely sure what that means? Have you heard macro tracking is the best way to reach your strength goals but you don't know what a "macro" is? Listen in as I walk you through how to calculate those numbers for YOU!. Keep in mind of course there is some nuance here. All bodies are different, all lifestyles are different and depending on your health history you may stray from the "average." That's OK! If you're not sure book a FREE discovery call with us and our group of registered dietitians can help you work through the most appropriate numbers for you!
Book here: https://www.nuyounutrition.com/counseling-services-and-pricing.html
If you menstruate you know- as your hormone levels fluctuate throughout the month so does your energy level, mood, sleep quality, appetite, breast tenderness and so much more. THEN there's the pure torture of a week (or more) of cramps, constant bleeding and "period poops." Here I walk you though what you can do to support yourself nutritionally throughout the month as well as during "hell week."
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Want to know more about what good nutrition can do for YOUR health? Check out our website and book a FREE discovery call today!
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https://www.nuyounutrition.com/
Are eggs good or bad for cholesterol? Do I need to worry about eating late at night? I know I need protein but I'm so tired of chicken. Are these questions that ruminate in your mind? Join me as I debunk them and several more on this specialty episode. Have more questions?? Leave us a comment or book a discovery call to talk it out!
Book here: https://www.nuyounutrition.com/counseling-services-and-pricing.html
People tell me often that they want to channel more of my energy into their lives. And while I find that flattering, I also want to be clear that my energy comes with sacrifices just like anything else. Here I delve into what some of those sacrifices have been for me and how I have navigated them.
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Want to know more about working with me? Check out our website at www.nuounutrition.com!
Most people, even people diagnosed with diabetes have various points of confusion about what constitutes type 1 vs. type 2 diabetes. Part of the confusion is that they are named in a way to suggest they are two subtypes of the same disease, when in fact they are almost entirely different diseases. Here I discuss some of those differences and how they apply to medication and dietary management. And I promise- what you hear will surprise you.
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Even if you don't have diabetes, you probably know someone who does. OR you at the very least are worried about preventing it in your health future. Here I give you the tools to navigate your own health, as well as support those who may be struggling to navigate their own.
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If you'd like more complete information as to how this may apply to you personally, feel free to leave a comment or reach out via our website to book a 1:1 call! Info can be found here: https://www.nuyounutrition.com/counseling-services-and-pricing.html
SO often cravings are regarded as a personal weakness or lack of willpower. Because of that mentality, they are then treated as something to simply white knuckle our way through, rather than indulge. If we indulge, we have no will power or control.
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But what if cravings were important messages from our body trying to tell us something? What if we were best served to listen? Here I talk you through the 3 primary reasons why humans experience cravings and how you can combat each one.
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Want more info on how this information might apply to YOU? Book a FREE discovery call today! https://secure.gethealthie.com/appointments/embed_appt?dietitian_id=227450
It may surprise you to know that your poop is actually a big clue into your overall health. It can tell us as much, if not more, than your blood work, weight, blood pressure, etc. So why are we so afraid to talk about it?
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Here I give you the real sh*t talk about what your "royal squats" might be telling us about your digestive and overall health. And of course I've included some tips on how to manage it so you can "take the Browns to the Superbowl" optimally!
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Have questions about what your "butt burritos" (seriously who let me lose with the poop puns?) are telling you about YOUR health? Book your FREE discovery call today: https://www.nuyounutrition.com/
You have no idea what someone is going through when it comes to food and their body. And as such we really need to stop normalizing food and body talk. This week I dive into why it's not ok, the harms it can cause and how you can go about fighting it.
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For more on this topic check out Maintenance Phase Podcast https://www.maintenancephase.com/ as well as Aubrey Gordon's new book "You Just Need to Lose Weight and 19 Other Myths About Fat People" https://www.penguinrandomhouse.com/books/706220/you-just-need-to-lose-weight-by-aubrey-gordon/#:~:text=In%20%E2%80%9CYou%20Just%20Need%20to,about%20and%20treat%20fat%20people.
So turns out I was wrong. I know- not a phrase you hear healthcare professionals say often. But I believe in being transparent and honest when I have given you all false information.
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In this episode I talk about an erroneous statement that neither Weygovy or Mounjaro had been clinically studied in patients without diabetes. In fact, both of them have and I've walked through some of the major trial findings here. If you'd like to learn more head over to clinicaltrials.gov to search. I've also attached a few links that I used here:
STEP -1: Weygovy in overweight/obese patients without diabetes https://clinicaltrials.gov/ct2/show/NCT03548935
STEP trail summary: https://diabetes.medicinematters.com/semaglutide/obesity/quick-guide-step-trials/18854832
SURMOUNT-1: Mounjarohttps://clinicaltrials.gov/ct2/show/NCT04184622in overweight/obese patients with non-diabetic comorbidities
Feel free to post any questions in the comments or interact with us on any of our socials!
TikTok: erinmcaseyrdn
IG: nuyounutrition
Plant-based eating has been on the uptick over the last several years. While there are many benefits to plant-based eating, there is some concern about adequate protein sourcing. This week I dive in to what you need to know about plant-based eating, especially when it comes to protein.
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Want more customized advice? Book a FREE discovery call here: https://secure.gethealthie.com/appointments/embed_appt?dietitian_id=227450
As a dietitian, I get questions regarding health claims of various supplements all the time. Apple-cider vinegar (ACV) is no exception. In fact, it seems like every time I turn around there is some new disease state that ACV is able to fix. But is there truth to these health claims or is it just a ploy by supplement companies to sell their products? Unfortunately the short answer is probably both. While there is some evidence that drinking ACV can aid in digestive health and improve blood sugar levels in animals with induced diabetes, there are few human studies replicating the effects. Similarly, while animal studies look promising for the effects of weight loss and lowering of blood lipids (triglycerides and LDL cholesterol). Furthermore, the effective dose and influence of other lifestyle factors in human studies is far from well understood- making it difficult to give concrete recommendations. For more insights on how to read and interpret your own research check out my podcast episode here: https://www.youtube.com/watch?v=i5YsDMe91VY
CORRECTION: Both Weygovy and Mounjaro HAVE undergone clinical trials in the absence of diabetes. They were both tested for weight loss in populations who were overweight/obese and had one NON-diabetic comorbidity (such as hypertension, heart disease, etc). Clinical trial data can be found here:
https://clinicaltrials.gov/ct2/show/NCT03548935
https://clinicaltrials.gov/ct2/show/NCT04184622
You may have heard that these medications are the greatest thing since phen-phen. However I urge you to proceed with caution as there are quite a few missing pieces to the research as it stands. If you want more info the research I cited are here:
https://www.novomedlink.com/obesity/products/treatments/wegovy/efficacy-safety/clinical-trial-1-results.html
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https://jamanetwork.com/journals/jama/fullarticle/2777886
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If you're ready to say goodbye to diets and learn how to nourish yourself well, book a free discovery call here:
https://www.nuyounutrition.com/counseling-services-and-pricing.html
When clients come to me, they often know that they want/need to give up the rules/restrictions of dieting, but also are very anxious about a complete lack of structure. That's where the 3:4:3 approach comes in! This very simple strategy helps to provide some basic structure and dietary balance while you learn how it feels to be well nourished in your body.
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Once your body is accustomed to being fed consistent and balanced nutrition, LOTS of doors open. It gives you room to explore and play, using your body's feedback signals as a guide, until you find what food freedom looks like for you!
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Ready to take the next step? Book your FREE discovery call today: https://www.nuyounutrition.com/counseling-services-and-pricing.html
Contrary to what many of you may think, I am not wholly opposed to bariatric (weight loss) surgery. It can absolutely be the right answer for many. However I think it's important to know the facts before jumping in.
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For more insights on the meta-analysis discussed check here: https://pubmed.ncbi.nlm.nih.gov/31724116/
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To consult with one of our dietitians as to whether bariatric surgery may be right for you, as well as discuss alternatives book a free discovery call here: https://www.nuyounutrition.com/contact.html
If you have ever found yourself powerless before a package of Oreos or filled with shame for enjoying a cupcake at a friend's birthday- you my friend have fallen victim to one of the most vicious cycles diet culture perpetuates: the binge-restrict cycle. Here I discuss the root of this cycle, and more importantly, how to free yourself from it!
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Want more info on strategies like this? Consider joining our all-new holiday group coaching program called Nourishing Through the Holidays. Details and registration can be found here: https://www.eventbrite.com/e/nourishing-through-the-holidays-tickets-429924735457
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Not sure if the group coaching program is for you? Schedule a FREE discovery call to discuss the program in more detail as well as our 1:1 offerings! Book here: https://www.nuyounutrition.com/counseling-services-and-pricing.html
In our digital world with it's abundance of information- it can be tough to know what to believe and what to dismiss when it comes to nutrition and health. Here I walk you through my top 4 tips of how to spot a diet scam so you can stop wasting your time (and your $$) on solutions that simply don't work.
Want more info? Check out our website and book a FREE discovery call https://www.nuyounutrition.com/counseling-services-and-pricing.html or leave a comment below!