The Food Factor Podcast: Recent Episodes

Stephanie Machacek, MS, CNS

The show that combines nutrition, lifestyle, science, and food pattern changes to help you make the best choices for the health of you and your family.

Do you have high blood pressure? High cholesterol? Asthma? Depression? Gut issues? Joint or muscle pain? Headaches? If you said yes to any of these there is a high chance you have some chronic inflammation. Through genetics, environmental factors, and food, there are many contributors to an inflamed body. Certain times of the year, the cleaners we use, even where your house is located can all increase your chances of having chronic inflammation and ultimately a chronic disease. So what can you do? Let's talk about it!

In this episode we talk about:

What exactly is inflammation.
The two types of inflammation you likely have experienced.
How do you know if you are inflamed (lab tests and physical signs).
The 2 step approach to help support your body's inflammation.

If you need support with food patterns or habits, or what to eat in general, YOU'RE IN LUCK! During the month of September, I'm offering exclusive pricing to 25 new clients who want to work on their nutrition habits so that they can gain energy, improve health conditions, and set a solid foundation of healthy habits around food and lifestyle prior to the busy holiday season. Click below to take advantage of this September only pricing!

Mentioned in this episode:

Schedule a free 20 minute consultation HERE!
Exclusive September Initial session pricing. Click HERE! *Link will not work once September is over or 25 people have been selected.

More fun stuff:

Click HERE to download the free guide- Nutrition for College Students!
Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.
The Student Athlete Nutrition Guide. Click HERE to purchase.
The ULTIMATE Smoothie Guide- CLICK HERE

Connect on FACEBOOK or INSTAGRAM

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Have you ever blamed yourself or your "willpower" when you don't achieve a goal? Maybe you "fall off the diet wagon" and say, "I just don't have the willpower to stick with it". What if that wasn't the case? What if it was a part of your brain sabotaging your success? What if there was a way to use the power of your brain to help shape your future goals?

In this episode we talk about:

-How are brains can mess up our good intentions.

What the reticular activating system is and how it can sabotage you.
How can you use your subconscious mind to achieve your health goals.
I go through an exercise to connect your current lifestyle with your future goal expectations.

Mentioned in this episode:

Schedule a free 20 minute consultation HERE!
Meal Planning Guide- free download

More fun stuff:

Click HERE to download the free guide- Nutrition for College Students!
Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.
The Student Athlete Nutrition Guide. Click HERE to purchase.
The ULTIMATE Smoothie Guide- CLICK HERE

Connect on FACEBOOK or INSTAGRAM

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

The term "ultra-processed" foods is becoming a buzz word all over the internet. Like anything, there are many opinions and theories out there around just how "good" or "bad" these foods are for our health. Are they something to be concerned about? What even are they and are you getting them in your diet? What does it mean for our kids and how we feed them?

In this episode we talk about:

What exactly does "Ultra-processed foods" mean?
What are examples of these?
What's the big deal? Are they bad? A look at what the science and research says.
Should I eliminate them completely?
Example of a day with minimally processed foods.

Mentioned in this episode:

Schedule a free 20 minute consultation HERE!
Meal Planning Guide- free download

More fun stuff:

Click HERE to download the free guide- Nutrition for College Students!
Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.
The Student Athlete Nutrition Guide. Click HERE to purchase.
The ULTIMATE Smoothie Guide- CLICK HERE

Connect on FACEBOOK or INSTAGRAM

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

"Can I have a snack?" If you have kids at home you may hear this question MULTIPLE times per day. Many parents cringe at the thought of trying to find a healthy snack for their kids. Do kids actually need snacks? What about adults? How do you know if a snack is beneficial or not? What if your kid always seems hungry or on the flip side, NEVER seems hungry? I've got you covered!

In this episode we talk about:

Are snacks needed for kids?
What makes a snack "good" or "bad"?
How to make snacks more supportive.
Examples of balanced snacks.

Mentioned in this episode:

Schedule a free 20 minute consultation HERE!
Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.
The ULTIMATE Smoothie Guide- CLICK HERE

More fun stuff:

Click HERE to download the free guide- Nutrition for College Students!
The Student Athlete Nutrition Guide. Click HERE to purchase.
Meal Planning Guide- free download
Connect on FACEBOOK or INSTAGRAM

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

1 in 6 people will develop a brain-related illness or issue. With that staggering statistic, it's time we look at the relationship between what we eat and our brain. From dementia, to depression, to Alzheimer's disease, to behavioral issues, the nutrients and components of food we consume has a major impact on the health of our brain. Whether you are concerned about your child's concentration in school, their behavior, or maybe it's your own brain fog, this episode may be the information you need to make some positive changes!

In this episode we talk about:

5 areas of health that impact brain health in adults and kids.
Specific nutrients that are important for brain health.
Common foods that put you at risk for developing brain related issues.
Specific eating strategies to help support you and your kids' brains!

Mentioned in this episode:

Schedule a free 20 minute consultation HERE!
Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.

More fun stuff:

The ULTIMATE Smoothie Guide- CLICK HERE
Click HERE to download the free guide- Nutrition for College Students!
The Student Athlete Nutrition Guide. Click HERE to purchase.
Meal Planning Guide- free download
Connect on FACEBOOK or INSTAGRAM

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

What are B vitamins and are they really all that important? You may have heard of different B vitamins like B12, B6, or maybe other names such as niacin or riboflavin but do you really need to worry about getting enough of them? The short answer, YES! Each B vitamin is important for various reasons and in this episode we talk all about it. Are you at a particular risk for deficiency? Are you already showing signs of a deficiency in one or more of them? How do you get more of them if you are at risk?

In this episode we talk about:

What a B vitamin is and why they are important.
Each B vitamin (1-12), sources of each, and how to spot a deficiency.
Which forms are best if you do need to supplement.

Mentioned in this episode:

Schedule a free 20 minute consultation HERE!

More fun stuff:

The ULTIMATE Smoothie Guide- CLICK HERE
Click HERE to download the free guide- Nutrition for College Students!
The Student Athlete Nutrition Guide. Click HERE to purchase.
Meal Planning Guide- free download
Connect on FACEBOOK or INSTAGRAM

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

The term "root cause" gets tossed around a lot in the media and health industry now. When it comes to almost any disease or condition, nutrition is either directly or indirectly related in some way. So you could say it's a part of a root cause to most conditions, right? Or is it? You aren't at the root until nothing causes it. So what then, is the ROOT of your nutrition? I talk about this and more in this week's episode.

In this episode we talk about:

What the root cause of most disease, illness, and symptoms is.
The root cause behind why most diets fail (hint...it's not the fact most are unrealistic).
Examples of how to take your symptoms and conditions and follow it "upstream" to find the root cause.
What YOU can do to get on a better path with your nutritional habits.

Mentioned in this episode:

Schedule a free 20 minute consultation HERE!

More fun stuff:

The ULTIMATE Smoothie Guide- CLICK HERE
Click HERE to download the free guide- Nutrition for College Students!
The Student Athlete Nutrition Guide. Click HERE to purchase.
Meal Planning Guide- free download
Connect on FACEBOOK or INSTAGRAM

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

It's almost time for colleges to start opening up the doors for a new batch of students to come. Although back to school can be exciting, for those starting out on their own in college, it can also be a time of uncertainty. When it comes to nutrition, the first year of college can be chaotic! From new food schedules, to skipping meals, to stress eating, there can be a lot going on. Let's spend some time talking about some nutritional deficiencies I see in college kids, how to make healthy food in a dorm work for you, and how to eat healthy on a budget.

In this episode I talk about:

Why nutrition during this time is important.
Common nutritional deficiencies I see in college-age students.
Signs and symptoms you can look out for to spot your own nutritional imbalances.
A simple way to eat balanced in the cafeteria.
Tips on how to find the best quality foods at the lowest price when on a tight budget.

Mentioned in this episode:

Click HERE to download the free guide- Nutrition for College Students!
Here is the popcorn popper I mentioned found on Amazon-- Click HERE
Schedule a free consultation HERE!

More fun stuff:

Connect on FACEBOOK or INSTAGRAM
The Student Athlete Nutrition Guide. Click HERE to purchase.
Meal Planning Guide- free download
The ULTIMATE Smoothie Guide- Click HERE

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

In this episode I talk about:

Celiac disease vs wheat allergy vs Non-Celiac Gluten Sensitivity.
How each present and how to diagnose.
What symptoms are common in non-celiac gluten sensitivity.
Why so many more people have issues with gluten now.

And finally, how to start exploring if reducing gluten is right for you!

Mentioned in this episode:

Mumolo, M. G., Rettura, F., Melissari, S., Costa, F., Ricchiuti, A., Ceccarelli, L., de Bortoli, N., Marchi, S., & Bellini, M. (2020). Is Gluten the Only Culprit for Non-Celiac Gluten/Wheat Sensitivity?. Nutrients, 12(12), 3785. https://doi.org/10.3390/nu12123785
Schedule a free consultation HERE!
Download your FREE guide to living gluten-free or gluten-reduced HERE!

More fun stuff:

Connect on FACEBOOK or INSTAGRAM
The Student Athlete Nutrition Guide. Click HERE to purchase.
Meal Planning Guide- free download
The ULTIMATE Smoothie Guide- Click HERE

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Do you have digestive issues? Tummy troubles, gas, bloating, constipation, and acid reflux can all be signs that your gut is struggling. For many this can be a constant problem with no end in sight. For others it may just happen every now and then. Either way, there are some things to consider and actions to take.

In this episode I cover some basics when it comes to digestive health. We are going to talk about:

Digestion and absorption- what this actually is and common issues that can occur.
Transit time and what having a fast or slow transit time means- also a way to gauge your own time.
One common myth I hear A LOT when it comes to digestive health- maybe you do this?

And finally, action steps you can take to get your digestion back on track. So let’s do this!

Resources mentioned in this episode:

Schedule a free consultation HERE!

More fun stuff:

Connect on FACEBOOK or INSTAGRAM

Hidden sources of sugar- free download
Meal Planning Guide- free download
The ULTIMATE Smoothie Guide- Click HERE

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

High blood pressure is a common problem around the world but especially in the U.S. 50% of men have it and 46% of women have it. A common disease, however, doesn't mean there's nothing we can do about it. There are a lot of things both lifestyle and nutritionally we can do to lower blood pressure and also reduce the risk of developing it. One of the biggest problems with high blood pressure is many people don't even know they have it! The "silent killer" is often symptom free until heart disease, stroke, or heart attacks develop. Are you at risk?

In this episode we talk about:

What is high blood pressure?
Who is most likely to develop high blood pressure?
What's in our diet that's driving blood pressure up?
What you can do TODAY to help improve your blood pressure.

Mentioned in this episode:

Center for Disease Control : https://www.cdc.gov/bloodpressure/facts.htm

Chen, L., Caballero, B., Mitchell, D. C., Loria, C., Lin, P. H., Champagne, C. M., Elmer, P. J., Ard, J. D., Batch, B. C., Anderson, C. A., & Appel, L. J. (2010). Reducing consumption of sugar-sweetened beverages is associated with reduced blood pressure: a prospective study among United States adults. Circulation, 121(22), 2398–2406. https://doi.org/10.1161/CIRCULATIONAHA.109.911164

Are you ready to make dietary changes but don't know where to start? Schedule a free consultation HERE

More fun stuff:

Connect on FACEBOOK or INSTAGRAM
The Student Athlete Nutrition Guide. Click HERE to purchase.
Meal Planning Guide- free download
The ULTIMATE Smoothie Guide- Click HERE
Download the Hidden Sugar list HERE: https://www.foodfactornutrition.com/freebies

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

She’s back! The amazing, the wonderful, the beautiful, Simone Mack-Orr from Smack Fitness is here sharing her wisdom and expertise around the internal drivers we all have for fitness, mindset, and nutrition. She has built a solid community around her refreshing and kind view on body image, self-evolution, and movement. She loves to keep fitness and nutrition simple and shows us that we all need to be a little kinder to ourselves in our health progressions. This episode is for you if you feel guilt, shame, burn out, or anxious around movement or starting a routine.

In this episode we talk about:

Her “CHECK” method for optimizing your mindset around fitness (or anything!).
How to prioritize your personal needs now that kids are on summer break.
How to evolve your workouts based on the season and your phase of life.
How to encourage kids to develop healthy mindsets and habits around nutrition and fitness.
Her favorite ways to eat healthy and keep it simple.

Mentioned in this episode:

Where to find Simone-

Email: smackfitness864@gmail.com Follow her on IG: @smackfitness Follow her on FB: Simone Mack-Orr or Smack Fitness Check out her website and group information: HERE.

Jackson Farms- SC- Produce boxes! Find them on their website HERE . Follow them on IG and see when those blackberries will be ready!

More fun stuff:

Schedule a free consultation HERE!
Connect on FACEBOOK or INSTAGRAM
The Student Athlete Nutrition Guide. Click HERE to purchase.
Meal Planning Guide- free download
The ULTIMATE Smoothie Guide- Click HERE

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

You've seen them. At this point in the year, it's impossible not to. The ads for weight loss shakes, powders, and potions that try to convince you that you need to eat this or drink that and you'll lose weight. Will they actually work? Surely with new technology these will work, right? Let's look at one of the popular weight loss powders on the market and discuss the ingredients and what that may mean for your health, shall we?

In this episode we talk about:

How your body deals with calorie restriction.
What you miss out on when you only focus on calories.
I break down the ingredient list in one popular weight loss product and explain why it's not likely to lead to weight loss.
What you can do instead of holiday gimmicks and potions to help set yourself up for a healthier new year.

Mentioned in this episode:

Schedule a free 20 minute consultation HERE!

More fun stuff:

Healthy-ish for the Holidays guide- click HERE!
The ULTIMATE Smoothie Guide- CLICK HERE
Sugar Reset Mini Course- Click HERE
Connect on FACEBOOK or INSTAGRAM

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

You probably know that fitness is "good" for you. It strengthens your heart, lungs, and muscles. It helps reduce stress. It helps build confidence. It changes body composition.

It's easy to look at someone who is in "good shape" and assume they workout in extreme ways. What if that wasn't the case? What if you didn't need to do hours and hours of cardio to get the results you are looking for?

In this episode I talk with Simone Mack-Orr, owner of Smack Fitness. Simone is a Certified Personal Trainer, Group Fitness instructor and has multiple other certifications and accomplishments. She has been in the fitness industry for over 20 years and it's safe to say, she has seen her fair share of myths when it comes to working out. Are any of them holding YOU back?

In this episode we talk about:

How bullying can lead to an amazing fitness career.
Common myths in the fitness industry that tend to keep women stuck.
Why waiting to start an exercise routine in January is not ideal and what you can do now to set yourself up for success.
Simple ways to get exercise in during the holidays or when traveling.

After listening to this episode, make sure to tag us on IG or FB (@smackfitness and @foodfactornutrition) and let us know what was most helpful for you!

Mentioned in this episode:

How to get a hold of Simone-

Email: smackfitness864@gmail.com Follow her on IG: @smackfitness Follow her on FB: Simone Mack-Orr or Smack Fitness Check out her website and group information: https://smackfitness864.wixsite.com/smackfitness

More fun stuff:

Free 3-day Clean-ish Meal plan HERE!
Schedule a free 20 minute consultation HERE!
The ULTIMATE Smoothie Guide- CLICK HERE
Sugar Reset Mini Course- Click HERE
Connect on FACEBOOK or INSTAGRAM

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

So often people think they need to live up to their labels. "Picky eater". "Sugar addict". "Big appetite". "Eats like a bird". All of these are simply labels that someone else gave to you and at some point you kind of take this on as your food identity. I have seen it over and over that adults are still holding onto their food identities from long ago even though that's not how they want to eat now. So how do you release these labels and identities and evolve into the way of eating that's right for you now?

In this episode we talk about:

Where food identities come from.
How labels and our nutritional past can block us from our current goals.
What all of this has to do with an old house that's falling apart.
How to start shedding your nutritional past and laying the foundation for new, supportive labels.

Mentioned in this episode:

Free 3-day Clean-ish Meal plan HERE!
Schedule a free 20 minute consultation HERE!

More fun stuff:

The ULTIMATE Smoothie Guide- CLICK HERE
Sugar Reset Mini Course- Click HERE
Connect on FACEBOOK or INSTAGRAM

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

High protein. Low carb. Low fat. High fat. Keto. Paleo. Intermittent Fasting. Eating 5 mini meals per day. Eating 3 square meals per day. With so many options in how we eat, which way is the best for you? There is a lot of research on food frequency and in this episode I break it all down so that you understand what's right for you. Have you been going about things all wrong?

In this episode we talk about:

What's better, intermittent fasting or eating 5 meals per day?
What does the research say is the best way of eating?
How can you figure out what the best method is for you?
What about food quality vs food timing?

Mentioned in this episode:

Free 3-day Clean-ish Meal plan HERE!
Schedule a free 20 minute consultation HERE!

More fun stuff:

The ULTIMATE Smoothie Guide- CLICK HERE
Sugar Reset Mini Course- Click HERE
Connect on FACEBOOK or INSTAGRAM

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

"1 mini snickers bar is an hour on the treadmill", "you ate birthday cake so you better get to the gym tomorrow." These statements are often found on social media and promoted by people in the diet industry. Is it true? Do you have to burn off everything you eat? Notice that they don't say that about apples or cucumbers, right? 🤔 It's only the "bad" foods that are then used to guilt/shame you into thinking you need to rid your body of the decision to eat something. So let's talk about it. What DO you do if you've had more sugar than you'd like.

In this episode we talk about:

Do you need to burn off every calorie you eat?
After eating sugar do I need to cleanse/detox?
Three things you can do TODAY to feel better after over eating sugary foods/drinks.

Mentioned in this episode:

Schedule a free 20 minute consultation HERE!
Join the fun on the weekly newsletter list! Click HERE and scroll down the page.

More fun stuff:

The ULTIMATE Smoothie Guide- CLICK HERE
Sugar Reset Mini Course- Click HERE
Connect on FACEBOOK or INSTAGRAM

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

High fructose corn syrup (HFCS) is most likely something you have heard of before. If you look at food labels, you DEFINETELY have seen it listed in ingredients. It's found in many commonly eaten foods and beverages. In fact, HFCS represents around 40% of sweeteners consumed in the U.S. So with something so prevalent we must ask, what is it doing to our health?

In this episode we talk about:

Why was HFCS added to foods?

-What's the difference between HFCS and sugar?

Does HFCS cause health issues?
Who should be most concerned about HFCS in their food?
Why should you be on the look out for HFCS on labels when it comes to your health.

Mentioned in this episode:

References:

Della Corte KW, Perrar I, Penczynski KJ, Schwingshackl L, Herder C, Buyken AE. Effect of Dietary Sugar Intake on Biomarkers of Subclinical Inflammation: A Systematic Review and Meta-Analysis of Intervention Studies. Nutrients. 2018 May 12;10(5):606. doi: 10.3390/nu10050606. PMID: 29757229; PMCID: PMC5986486.

Febbraio MA, Karin M. "Sweet death": Fructose as a metabolic toxin that targets the gut-liver axis. Cell Metab. 2021 Dec 7;33(12):2316-2328. doi: 10.1016/j.cmet.2021.09.004. Epub 2021 Oct 6. PMID: 34619076; PMCID: PMC8665123.

The American Journal of Clinical Nutrition, Volume 88, Issue 6, December 2008, Pages 1716S–1721S, https://doi.org/10.3945/ajcn.2008.25825B

The Cleveland Clinic. Avoid the hidden dangers of high fructose corn syrup. 2020. Retrieved from:

https://health.clevelandclinic.org/avoid-the-hidden-dangers-of-high-fructose-corn-syrup-video/

U.S. Food and Drug Administration. High Fructose Corn Syrup Questions and Answers. 2018. Retrieved from: https://www.fda.gov/food/food-additives-petitions/high-fructose-corn-syrup-questions-and-answers

More fun stuff:

The ULTIMATE Smoothie Guide- CLICK HERE
Sugar Reset Mini Course- Click HERE
Schedule a free 20 minute consultation HERE!
Connect on FACEBOOK or INSTAGRAM

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

It's not hard to find the phrase "natural flavor" on ingredients labels. In fact, it's the 4th most listed ingredient in the U.S! So what does it mean, and is it really a healthier alternative? In this special series, I'm diving deeper into what actually is IN our foods so you can make the educated choice on if it's something you want you and your family to eat. This week the focus is on the phrase "natural flavor", "natural flavorings", and "natural essence".

In this episode we talk about:

Why the phrase "natural flavors" is my most hated thing on a food label.

-What does the phrase "natural flavors" actually mean?

Are natural vs artificial flavorings really all that different?
What to do if you have chronic pain, inflammation, digestive issues, migraines, or other inflammatory conditions when it comes to reading food labels.

References: Goodman, M. J. (2017). The “natural” vs. “natural flavors” conflict in food labeling: A regulatory viewpoint. Food Drug Law Journal.

Mentioned in this episode:

Schedule a free 20 minute consultation HERE!
Connect on FACEBOOK or INSTAGRAM

More fun stuff:

The ULTIMATE Smoothie Guide- CLICK HERE
Sugar Reset Mini Course- Click HERE

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

How does a clinical nutritionist eat? What does she feed her family? What kind of workouts does she do? Well let me tell you! I get asked all the time what a typical day looks like with my nutrition. People are often shocked that I don't do more "nutritionist" things when it comes to my diet. I think they assume that I'm eating rare herbs or juicing things daily. Not at all! Being "healthy" looks different for everyone and my motto is, "DON'T EAT LESS, Eat RIGHT FOR YOU". Consistent habits that align with what your body is needing is the key, no matter what your goals are.

In this episode we talk about:

How I plan out my meals for the week.

-What components I make sure to include in each of our meals.

What my kids eat on a typical day.
What supplements we take and when.
My core values when it comes to nutrition (hint- keep it simple)

Mentioned in this episode:

Schedule a free 20 minute consultation HERE!
The ULTIMATE Smoothie Guide- CLICK HERE
The ULITMATE Smoothie Workshop for Homeschoolers- CLICK HERE

More fun stuff:

Sugar Reset Mini Course- Click HERE
Connect on FACEBOOK or INSTAGRAM

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

We've all said it, thought it, or heard it said by someone. The 'ole "I know what to do, I just need to do it." I hear this so often. Knowing what to do it not the issue. It's not a lack of information that's keeping us from achieving our goals. We live in the age of Google and cell phones. At anytime, we can search for and receive an answer to any question we have. The application of what we "know" is the challenge. This is where your thoughts, beliefs, and habits come in and that's usually the block that most people have. So what if you took what you know, removed the blocks, formed new thoughts, beliefs, and habits, and actually achieved your goal?

In this episode we talk about:

Why hearing something and knowing it are two different things.
Why your brain doesn't want you to change.
How to align your thoughts, beliefs, and habits with the outcome you want.
My personal "well duh" moment of when I realized my thoughts and habits were the thing preventing me from weight loss.

Any thought can be changed and this episode gives you some of the tools to do just that! You can also join us in the upcoming E3: End Emotional Eating program to learn more about the source of your unwanted food thoughts, beliefs, and habits and how to replace them with healthy habits that stick! Click the link below to join!

Mentioned in this episode:

Schedule a free 20 minute consultation HERE!
Learn more and join the E3 program HERE! Last day to enroll is Saturday!

More fun stuff:

The ULTIMATE Smoothie Guide- CLICK HERE
Sugar Reset Mini Course- Click HERE
Connect on FACEBOOK or INSTAGRAM

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

No. The reason you jump from diet to diet and don't see lasting results is not what you THINK I'm going to say. Yes, I believe that diets are designed to fail. Yes, I believe that restricting anything (foods, calories, carbs, etc) leads to nothing but guilt, shame, and self-loathing. But the reason you feel the need to jump from diet to diet without seeing the results you hope for has little to do with the diet, and a lot to do with what's rooted within YOU (not in a blaming way of course)!

This episode is dedicated to uncovering the hidden thoughts that are keeping you stuck in diet mode. The need to continuously think you need "the latest diet" to make progress on your health goals. Until you get to the bottom THIS you will continue to cycle through diet after diet until you burn out.

In this episode we talk about:

What drives our food habits.
What determines the actions we take (dieting, healthy eating, etc).
How to squash negative self-talk with one simple task.
How to apply all of it to move you forward to your ultimate nutrition goals.

Any thought can be changed and this episode gives you some of the tools to do just that! You can also join us in the upcoming E3: End Emotional Eating program to learn more about the source of your unwanted food thoughts, beliefs, and habits and how to replace them with healthy habits that stick! Click the link below to join the waitlist!

Mentioned in this episode:

Schedule a free 20 minute consultation HERE!
Hop on the E3 (End Emotional Eating) program waitlist HERE!

More fun stuff:

The ULTIMATE Smoothie Guide- CLICK HERE
Sugar Reset Mini Course- Click HERE
Connect on FACEBOOK or INSTAGRAM

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

How many diets have you been on in your life? If you're like most people, it's probably a LOT! Maybe too many to count. Where has this gotten you? Maybe some initial weight loss that wasn't sustainable. Maybe it's gotten you absolutely nowhere. You likely didn't dream as a child about being a chronic dieter but here you are now as an adult with very little to show for years of dieting.

You aren't alone. Millions of people go on diets each year. If diets worked though, why would you need to keep going on one? There's a reason every diet fails and that's what we're talking about in this week's episode.

In this episode we talk about:

How many diets the average person goes on in their lifetime (it's horrifying).
The number one source of most people's diet information.
What your symptoms and nutrition have to do with each other and how they are connected to your success.
The 1 thing every diet is missing that is key for lasting success.

Any habits can be "un-learned" and this episode gives you some of the tools to do just that! You can also join us in the upcoming E3: End Emotional Eating program to learn more about the source of your unwanted food habits and how to replace them with healthy habits that stick! Click the link below to join the waitlist!

Mentioned in this episode:

Schedule a free 20 minute consultation HERE!
Hop on the E3 (End Emotional Eating) program waitlist HERE!

References:

https://www.psychologytoday.com/us/blog/comfort-cravings/202001/the-shocking-things-people-will-do-lose-weight

https://studyfinds.org/food-fads-the-average-adult-will-try-126-different-diets-during-their-life/

More fun stuff:

The ULTIMATE Smoothie Guide- CLICK HERE
Sugar Reset Mini Course- Click HERE
Connect on FACEBOOK or INSTAGRAM

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Do you "inhale" your food? Have you felt guilt or embarrassment when eating because you are always the first one finished? Have you tried to slow down your eating previously but weren't successful? If you think slowing down your eating is something you need to improve on, this episode is for you! There are many health benefits to eating at a slower pace, but how do you do it? How can you make it stick? Have a listen and let's get you on the right track!

In this episode we talk about:

Why fast eating negatively impacts your health.
10 of the traditionally used tips and tricks for slowing down your eating.
The #1 tip I have when it comes to being successful in slowing down your eating (proven effective!).
How fast eating ties to emotional eating and what to do about it.

Fast eating is another food pattern or habit that is learned. Any habits can be "un-learned" and this episode gives you some of the tools to do just that! You can also join us in the upcoming E3: End Emotional Eating program to learn more about the source of your unwanted food habits and how to replace them with healthy habits that stick! Click the link below to join the waitlist!

Mentioned in this episode:

Schedule a free 20 minute consultation HERE!
Hop on the E3 (End Emotional Eating) program waitlist HERE!

More fun stuff:

The ULTIMATE Smoothie Guide- CLICK HERE
Sugar Reset Mini Course- Click HERE
Connect on FACEBOOK or INSTAGRAM

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Let's talk some 💩 for a second. We need to get comfortable having conversations around poop. When it comes to your bowel habits, most people aren't doing the BASICS. You may "know" what to do. You may "understand" the general process of digestion. But if you are having issues pooping, you need to take action ASAP! Being in a healthy routine when it comes to pooping is one of the BEST things you can do for your body, but for many, it doesn't come easy. Years of dieting, restricting certain foods, too much stress, not enough essential nutrients all have taken a toll on your digestive system. So let's get back on the right (digestive) track!

In this episode we talk about:

The foundational habits to establish for healthy poop.
How much fiber everyone needs, and how to know if you're getting enough.
Key things to get in your diet and key things to start reducing for healthy bowel movements.
3 immediate action steps you can take TODAY to get things moving.

Mentioned in this episode:

Schedule a free 20 minute consultation HERE!
Hop on the E3 (End Emotional Eating) program waitlist HERE!

More fun stuff:

The ULTIMATE Smoothie Guide- CLICK HERE
Sugar Reset Mini Course- Click HERE
Connect on FACEBOOK or INSTAGRAM

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Fitness and nutrition are often lumped together. In the diet-focused culture that we live in, many "experts" have you believing you need to workout a certain way and then eat a certain way or you won't see any health improvements. But is over exercising and under-eating the best course of action? (hint...absolutely not!)

Today I talk with fitness expert Ashley Benson, CPT who helps bring a fresh perspective on working out by showing us that perfection is overrated and eating a dang cookie is OK!

In this episode we talk about:

Myths in the fitness industry, specifically related to women.
How to get kids interested in movement so that they establish long-term habits.
How to get started with fitness if it has been awhile or you're brand new.
The "all or nothing" mentality and why this is a huge problem in fitness.

Mentioned in this episode:

The 8 week hiking guide and program- click HERE
Find Ashley on Facebook and Instagram @trainhardmomhard
Website: www.trainhardmomhard.com

More fun stuff:

Schedule a free 20 minute consultation HERE!
Hop on the E3 (End Emotional Eating) program waitlist HERE!
The ULTIMATE Smoothie Guide- CLICK HERE
Sugar Reset Mini Course- Click HERE
Connect on FACEBOOK or INSTAGRAM

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

The term "root cause" gets tossed around a lot in the media and health industry now. When it comes to almost any disease or condition, nutrition is either directly or indirectly related in some way. So you could say it's a part of a root cause to most conditions, right? Or is it? You aren't at the root until nothing causes it. So what then, is the ROOT of your nutrition? I talk about this and more in this week's episode.

In this episode we talk about:

What the root cause of most disease, illness, and symptoms is.
The root cause behind why most diets fail (hint...it's not the fact most are unrealistic).
Examples of how to take your symptoms and conditions and follow it "upstream" to find the root cause.
What YOU can do to get on a better path with your nutritional habits.

Mentioned in this episode:

Schedule a free 20 minute consultation HERE!
Hop on the E3 (End Emotional Eating) program waitlist HERE!

More fun stuff:

The ULTIMATE Smoothie Guide- CLICK HERE
Sugar Reset Mini Course- Click HERE
Connect on FACEBOOK or INSTAGRAM

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

It's the MOST wonderful time....of the year....! Ok, maybe not for everyone, but for many parents and kids, returning to school is a time filled with excitement, opportunity, and new routines. So, what about their nutrition? I get asked a lot, "what should my kids have for lunch at school?" so this episode focuses on this, but also on how to teach your kids about the cause and effect of their food choices and how to establish a healthy food dynamic in your home.

In this episode we talk about:

The challenges faced with kids around meal times (specifically school lunch).
How to use meal time as an opportunity to establish beneficial patterns around nutrition.
Examples on what to say when your kids are struggling with making supportive food choices.
What YOU can do to help improve the food conversation in your house so that your kids develop a healthy mindset around food.

Mentioned in this episode:

Download the Lunch Box Generator to use as a guide for what to include in your kids' (or your own) lunches.
Schedule a free 20 minute consultation HERE!
Hop on the E3 (End Emotional Eating) program waitlist HERE!

More fun stuff:

The ULTIMATE Smoothie Guide- CLICK HERE
Sugar Reset Mini Course- Click HERE
Connect on FACEBOOK or INSTAGRAM

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Reiki is a Japanese method of energy healing that has been around since the early 1900's. It helps the body release stress, promotes relaxation, and can help relieve pain. On today's episode I sit down with Amanda Holmes, Master Reiki practitioner and teacher, to discuss what reiki is, who it can help, how society views it, and why it can be a valuable part of anyone's wellness routine. If you have ever considered doing a reiki session, I highly recommend it! Amanda does a session on me and we discuss the experience towards the end of the episode.

In this episode we break down:

What Reiki is and what it is not.
What conditions or symptoms it can help with.
Who can benefit from a session.
What to expect before, during, and after a session.
And after, Amanda and I walk through my own session and what the experience showed.

This is one of my favorite episodes! Even if you "aren't into woo-woo stuff", check it out and see for yourself how it could be something that's missing from your wellness routine.

Mentioned in this episode:

Find Amanda Holmes on IG and Facebook @holmesholisticliving864

Send her an email: holmesholistichealth864@gmail.com

More fun stuff:

Sugar Reset Mini Course- Click HERE
Connect on FACEBOOK or INSTAGRAM

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

The definition of a "blind spot" is “an area where a person’s view is obstructed”. When your view or actions are obstructed by beliefs, habits, or simply not knowing, this creates a blind spot and when it comes to your health, it can keep you from achieving your nutrition and wellness goals. If you have been feeling "stuck" or have been unable to achieve a goal, you just might have a blind spot that's preventing you from being successful. But how do you know?

In this episode I break down:

What a blind spot is and where they can show up.
How blind spots can impact your nutrition and wellness goals.
What to do to bring those blind spots into view.
I share some examples as well as a personal blind spot story to help you see clearly how they can show up in your life.

Mentioned in this episode:

Sign up for a Nutrition and Lifestyle Audit! Fill out the forms, schedule your session, and let's talk about your possible blind spots that could be keeping you from achieving your goals. Sign up HERE! Remember to put coupon code: PODCAST when checking out to receive $10 off!

Website: www.foodfactornutrition.com

More fun stuff:

Sugar Reset Mini Course- Click HERE
Connect on FACEBOOK or INSTAGRAM

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

This episode is a follow up to last week's episode. If you haven't listened to Ep 27 yet, do that first so this episode makes more sense. After receiving a few questions, I made a part 2 to further expand on the topics and provide more clarity.

In this episode I break down:

What to do if YOU hate exercise but want your kids to have a better relationship with it.
How to make eating veggies more fun.
Is hiding veggies in food the answer?

Mentioned in this episode:

Now offering: 1 single 60 minute coaching session to help shine a light on your symptoms, your lab work, and your food patterns. Schedule thisHERE.

More fun stuff:

Sugar Reset Mini Course- Click HERE
Connect on FACEBOOK or INSTAGRAM

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

As parents, of course you want what's best for your kids. You want them to grow up strong and healthy. You want them to develop healthy, lasting habits. You want them to become healthy adults. So.....how exactly do you do that? In my 10+ years of experience in nutrition, fitness, and wellness, I have seen the effects of poorly established habits and how they can influence the course of someone's life. Most of the adults I work with now, developed negative habits around nutrition and fitness that is impacting their life now, some of the time, they have even manifested into disease.

So what do you do if this is you? And what happens when this is you AND you are raising kids? Can kids develop your negative habits?

In this episode I break down:

your vision for your child's health and why having this in mind is important.
some tough questions you can answer to help you see what the next step is for you.
How to begin to establish the habits that will carry over into their adulthood.

Mentioned in this episode:

Now offering: 1 single 60 minute coaching session to help shine a light on your symptoms, your lab work, and your food patterns. Schedule thisHERE.

More fun stuff:

Sugar Reset Mini Course- Click HERE
Connect on FACEBOOK or INSTAGRAM

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Did you know, you can tell a lot about your nutrition by the health of your nails? A nutrition-focused physical exam is something that can be incredibly helpful (and kind of cool) in showing you what areas of your nutrition need to be improved. Looking at areas such as your skin, hair, tongue, and nails is one piece of the health puzzle but knowing what to look for is the first step.

In this episode I break down:

why looking at certain areas on your body is a helpful tool to determine nutrient insufficiencies.
What to look for and where.
How quickly you can notice change.
my own example.

I also walk you through an activity of looking at your own nails to start taking note of what you see. If this is useful to you and you'd like to learn more, sign up for the waitlist of the upcoming workshop where we will go over common signs and symptoms and what it means from a nutritional lens HERE.

Mentioned in this episode:

Sign up to join the waitlist for the Nutrition-focused physical exam workshop HERE!

Now offering: 1 single 60 minute coaching session to help shine a light on your symptoms and your lab work. Schedule thisHERE.

More fun stuff:

Sugar Reset Mini Course- Click HERE
Connect on FACEBOOK or INSTAGRAM

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Each year, an estimated 45 million Americans go on a diet, according to the Boston Medical Center. However, 2/3 of us are considered overweight or obese. How is that possible? If diets worked, we'd be seeing that number go down each year, right? Why are so many of us overweight and obese while dieting?

It's because Diets. Don't. Work. We need to stop supporting the multi-billion dollar per year diet industry and get down to the foundations of healthy, lasting nutrition.

In this episode I break down:

the physiology behind why diets come up short.
the areas of health that actually matter.
the foundations of healthy, balanced eating.
how to get back to listening to your body's cues.

Mentioned in this episode:

Meal Planning Guide- free download - nail the basics of foundational nutrition.
The ULTIMATE Smoothie Guide- Click HERE-- Add balance to your smoothies for maximum impact!

More fun stuff:

Sugar Reset Mini Course- Click HERE
Connect on FACEBOOK or INSTAGRAM

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

For those struggling to get pregnant or just starting on the pregnancy journey, there are many things to think about. Lifestyle factors such as nutrition lays an important foundation for your body but there's so much more to think about!

In this episode I talk with Dr. Dawn Garrison, L.AC. Dr. Dawn is a practicing acupuncturist and women's health expert helping couples navigate their journey towards a healthy pregnancy.

In this episode we discuss:

How Chinese medicine helps prepare your body for pregnancy (and health in general).
The difference between acupuncture and acupressure and what the benefits of both are.
How sub-fertility carries specific challenges and how to help support your body holistically.
The nutrition connection to fertility as well as other pieces of the holistic puzzle.

If this is an area that you or a loved one is going through, check out Dr. Dawn's FREE training all around the 3x3 phase process to help increase your fertility naturally! The training is Thursday, May 19, 2022 but a replay is available for those who can't attend live. Register below!

Resources and referenced mentioned in this episode:

FREE TRAINING! 3x3 phase process link: Register HERE!
The Mindful Conception Program: Door are open now! Learn more HERE!

Follow Dr. Dawn on social for easy to do acupressure tips and health information!

TikTok: https://vm.tiktok.com/TTPdrujHnh/

IG: https://www.instagram.com/drdawngarrison

FB: https://www.facebook.com/drdawngarrison

YouTube: https://www.youtube.com/c/DrDawnGarrison

Pinterest: https://www.pinterest.com/drdawngarrison

More fun stuff:

Meal Planning Guide- free download
The ULTIMATE Smoothie Guide- Click HERE
Sugar Reset Mini Course- Click HERE
Connect on FACEBOOK or INSTAGRAM
Schedule a free consultation HERE!

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Has this happened to you? You feel like something is "off" or that you aren't feeling your best. You head into the doctor and you have blood work done. When the results come back you are shocked..."normal". But you don't feel normal. You still feel like something isn't right.

When you are having symptoms, that's your body's way of telling you that something is off balance. Sometimes, the place to start, is staring you right in the face.

In this episode:

I share my personal discovery from my most recent lab work.
What's the difference between standard lab reference ranges and functional reference ranges?
How could your stomach be related to your symptoms?
How to connect the dots with your labs and your symptoms.

Mentioned in this episode:

Now offering: 1 single 60 minute coaching session to help shine a light on your symptoms and your lab work. Schedule this HERE.

More fun stuff:

Meal Planning Guide- free download
The ULTIMATE Smoothie Guide- Click HERE
Sugar Reset Mini Course- Click HERE
Connect on FACEBOOK or INSTAGRAM

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Many times we can feel sick, run down, tired, moody, etc. but have you ever stopped to consider what's causing it? For a lot of people, the quality of their food choices may be at the heart of some of their symptoms, but could food really be making us sick?

In this episode we discuss:

What's in the majority of our food.

-What impact these foods have on our body.

What is GRAS?
How is our gut health connected to our mood and metabolism?

Don't forget to sign up for the Metabolic Jumpstart program!

The Metabolic Jumpstart is a 30-day virtual group program that addresses 4 root-cause sources of weight gain and helps you take action on each. We focus on getting whole food ingredients MOST of the time, and not attaching guilt or shame for the times when we don't.

Program starts May 1st!

CLICK HERE to join now!

Resources and referenced mentioned in this episode:

Sugar Reset Mini Course- Click HERE
Join the Metabolic Jumpstart program HERE!

More fun stuff:

Meal Planning Guide- free download
The ULTIMATE Smoothie Guide- Click HERE
Sugar Reset Mini Course- Click HERE
Connect on FACEBOOK or INSTAGRAM
Schedule a free consultation HERE!

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

When it comes to exercise, you are probably aware that it's a beneficial and healthy thing to do. Exercise helps build strong bodies, improve heart and lung functioning, reduce stress, improve sleep, and reduce body fat. When it comes to weight loss though, is there one form of exercise that's better than all the others?

In this episode I discuss:

What the research shows when it comes to the best form of exercise.
What the benefits are of that form.
What EPOC is and why this is often overlooked when it comes to metabolism.
The key to any workout program...hint, it has nothing to do with sweat.

Don't forget to sign up for the Metabolic Jumpstart waitlist!

The Metabolic Jumpstart is a 30-day virtual group program that addresses 4 root-cause sources of weight gain and helps you take action on each. We focus on getting whole food ingredients MOST of the time, and not attaching guilt or shame for the times when we don't.

Program starts May 1st!

CLICK HERE to join the waitlist and receive $50 off cost of enrollment!

Resources and referenced mentioned in this episode:

Join the Metabolic Jumpstart waitlist HERE!

American Council on Exercise. “7 Things to Know About Excess Post-exercise Oxygen Consumption (EPOC)” retrieved from: https://www.acefitness.org/resources/pros/expert-articles/5008/7-things-to-know-about-excess-post-exercise-oxygen-consumption-epoc/

Blackwell, J., Doleman, B., Herrod, P., Ricketts, S., Phillips, B. E., Lund, J. N., & Williams, J. P. (2018). Short-Term (<8 wk) High-Intensity Interval Training in Diseased Cohorts. Medicine and science in sports and exercise, 50(9), 1740–1749. https://doi.org/10.1249/MSS.0000000000001634

D'Amuri, A., Sanz, J. M., Capatti, E., Di Vece, F., Vaccari, F., Lazzer, S., Zuliani, G., Dalla Nora, E., & Passaro, A. (2021). Effectiveness of high-intensity interval training for weight loss in adults with obesity: a randomised controlled non-inferiority trial. BMJ open sport & exercise medicine, 7(3), e001021. https://doi.org/10.1136/bmjsem-2020-001021

Gibala, M. J., Little, J. P., Macdonald, M. J., & Hawley, J. A. (2012). Physiological adaptations to low-volume, high-intensity interval training in health and disease. The Journal of physiology, 590(5), 1077–1084. https://doi.org/10.1113/jphysiol.2011.224725

Weston, M., Taylor, K. L., Batterham, A. M., & Hopkins, W. G. (2014). Effects of low-volume high-intensity interval training (HIT) on fitness in adults: a meta-analysis of controlled and non-controlled trials. Sports medicine (Auckland, N.Z.), 44(7), 1005–1017. https://doi.org/10.1007/s40279-014-0180-z

More fun stuff:

Meal Planning Guide- free download
The ULTIMATE Smoothie Guide- Click HERE
Sugar Reset Mini Course- Click HERE
Connect on FACEBOOK or INSTAGRAM
Schedule a free consultation HERE!

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Losing weight is a sore subject for a lot of people. As a clinical nutritionist, I see this as the number 1 concern that clients have. We can't ignore the fact that millions of people go on diets every day and that the vast majority are not successful. Why is that? For many, they believe it's their willpower or that they just haven't tried hard enough. For others they may blame genetics. I'm here to say, diets are not designed for you to be successful. They are all based on the calories in vs calories out model which is OUTDATED. Is there a better way to lose weight?

In this episode we talk about:

Why the majority of weight loss programs don't work.
The missing factor in weight loss.
The upcoming group program that's about to turn the weightloss world on it's head.

Resources mentioned in this episode:

Join the Metabolic Jumpstart waitlist HERE!

More fun stuff:

Meal Planning Guide- free download
The ULTIMATE Smoothie Guide- Click HERE
Sugar Reset Mini Course- Click HERE
Connect on FACEBOOK or INSTAGRAM
Schedule a free consultation HERE!

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

How do you feel about meal planning? Does it bring on feelings of organization and achievement or dread and shame? If you said "dread and shame", then this is the episode for you! Many times I have found that people make meal planning out to be way harder than it needs to be, and the reason for that is...there's so many ways to do it! Finding the way to meal plan that works for you and your lifestyle is key to make it last.

In this episode we talk about:

The various ways to meal plan.
How to get the plan together that works for you.
Examples of what a themed meal plan looks like.

Share your tips on meal planning on Facebook and IG! Connect on FACEBOOK or INSTAGRAM.

Resources mentioned in this episode:

Meal Planning Guide- free download
Connect on FACEBOOK or INSTAGRAM --Tell me your meal planning tips!
Schedule a free consultation HERE!

More fun stuff:

The ULTIMATE Smoothie Guide- Click HERE
Sugar Reset Mini Course- Click HERE

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

We tend to only think about our gut when there's a problem. Cramping, bloating, gas, diarrhea, constipation, all of these are classic symptoms that your gut is not happy. What if the symptoms you are experiencing are nowhere near your gut? Could other symptoms also be tied to the health of your gut? As it turns out, EVERYTHING in some way, comes back to the health of your gut. This is the site of nutrient absorption, energy production, and conversion of hormones. With all of these important functions, it's no wonder that many symptoms and illness can be linked back to what's going on in there.

In this episode we discuss:

A brief breakdown on how a healthy gut functions.
An overview of leaky gut and why that's a problem.
3 symptoms you may be experiencing and how they are actually tied to your gut.
A few tips on how to bring your gut health back into balance.
This is not medical advice. If you have concerns about your health, seek the advice of your medical professionals.

Resources mentioned in this episode:

Schedule a free consultation HERE!
The ULTIMATE Smoothie Guide- Click HERE

More fun stuff:

Connect on FACEBOOK or INSTAGRAM

Meal Planning Guide- free download
The ULTIMATE Smoothie Guide- Click HERE
Sugar Reset Mini Course- Click HERE

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

I have seen a lot of people struggle with their nutrition and weight loss in the last decade of working in the nutrition field. It's an ever changing, confusing, opinionated, area of wellness that can be a whirlwind of information. There is one thing that I've seen (and researched) that I have labeled as the #1 mistake people are making with their nutrition, and in this episode I share that with you. Is this something you are doing?

In this episode we discuss:

The #1 mistake people make with their nutrition.
Why I think this is the #1 mistake and why you should think about changing your focus in order to see better results.
How to start changing your thoughts around this area.
Tips on taking action today!

Resources mentioned in this episode:

Schedule a free consultation HERE!

More fun stuff:

Connect on FACEBOOK or INSTAGRAM

Meal Planning Guide- free download
The ULTIMATE Smoothie Guide- Click HERE
Sugar Reset Mini Course- Click HERE

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Whether you are a parent, grandparent, or caregiver, feeding kids can be FRUSTRATING! You have good intentions, make a healthy meal, and they don't eat it. AHHH! How do you teach kids healthy eating habits? What if you have fears around their patterns and their growth? What in the world causes picky eating? Don't worry. You are an amazing parent and the fact you are worried at all shows how much you care. If you feel there may be room for tweaks, there is a lot of great information out there!

In this episode we discuss:

Your fears around picky eating.
Common causes of picky eating- root causes.
General tips for toddler feeding.

Resources mentioned in this episode:

Schedule a free consultation HERE!
“Child of Mine”- by Ellyn Satter
Tips to get kids involved in the kitchen: https://choosemyplate-prod.azureedge.net/sites/default/files/audiences/KitchenHelperActivities.pdf
Phrases that help vs hinder: https://choosemyplate-prod.azureedge.net/sites/default/files/audiences/PhrasesThatHelpAndHinder.pdf

More fun stuff:

Connect on FACEBOOK or INSTAGRAM

Meal Planning Guide- free download
The ULTIMATE Smoothie Guide- Click HERE

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Child of Mine: Feeding with Love and Good Sense, Revised and Updated Edition

Whether you've heard of non-alcoholic fatty liver disease (NAFLD) or not, it's becoming a worsening problem in America, and prevalence in children is on the rise. This form of liver disease is fast becoming the most common and does not discriminate. We are all at risk of developing NAFLD and it's estimated that 30% of the population currently has it, sometimes without knowing it!

What can you do to reduce your chances of developing this condition? How can you help keep your kids healthy so they don't develop it? The good news is that this condition is highly linked to diet.

In this episode we discuss:

what is NAFLD and why is it becoming a bigger problem?
one component of food that has the strongest link to developing NAFLD.
a few action steps you can take to lower your risk and improve your diet.

Resources mentioned in this episode:

Schedule a free consultation HERE!
Hidden sources of sugar- free download

-The Sugar Reset mini course

More fun stuff:

Connect on FACEBOOK or INSTAGRAM

Meal Planning Guide- free download
The ULTIMATE Smoothie Guide- Click HERE

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Stress is a killer! It's no secret that having too much stress is not good for your health. Multiple health conditions and symptoms are connected to increased stress reactions. Over the past couple of years, most of us have been under more stress than ever, and for many, there's no end in sight. So, what can you do to help manage your stress? Are there foods you can eat (or avoid) to lower your stress levels? Turns out, there are!

In this episode, we discuss:

What stress does to your body, and why it's so damaging.
What foods and specific nutrients help you to manage stress.
What foods can actually make stress reactions worse.
Other ways to manage stress in a healthy way.

When it comes to your food, what changes can you make to support your body as it fights against stressors?

Resources mentioned in this episode:

Schedule a free consultation HERE!

More fun stuff:

Connect on FACEBOOK or INSTAGRAM

Hidden sources of sugar- free download
Meal Planning Guide- free download
The ULTIMATE Smoothie Guide- Click HERE

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Have you been told you have high blood pressure? Are you worried that you will develop high blood pressure at some point? Do you have friends or family with high blood pressure? You aren't alone. Over 165 million U.S. adults have high blood pressure, but the good news is, nutrition can make a HUGE impact when it comes to managing and even reversing this common condition. But where do you start? What do you do? and is what we've been told all along accurate?

In this episode we discuss:

Specific ways to naturally control blood pressure.
How nutrition impacts blood pressure, and why.
What's the right amount of sodium to get? Hint- it may not be what you think.

Resources mentioned in this episode:

CDC website with Blood Pressure facts HERE!

The ULTIMATE Smoothie Guide- Click HERE

Schedule a free consultation HERE!

More fun stuff:

Connect on FACEBOOK or INSTAGRAM

Hidden sources of sugar- free download
Meal Planning Guide- free download

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Do you focus on the number on the scale? Do you have friends or family that constantly gauge their health progress by what the scale says? Do you or someone you know put off doctor visits because you are afraid of the doctor "shaming" you about your weight?

In this episode we talk about:

Why weight shaming from doctors is a huge problem.
Why weighing yourself is inaccurate.
What the number on the scale IS capturing.

And finally, I give you some ideas of non-scale victories that you can put your focus and attention on in order to reduce your guilt and shame around the scale. So let’s do this!

Resources mentioned in this episode:

Join the Kickass February Challenge HERE!

Schedule a free consultation HERE!

Learn more about Ruth's Gleanings HERE!

More fun stuff:

Connect on FACEBOOK or INSTAGRAM

Hidden sources of sugar- free download
Meal Planning Guide- free download
The ULTIMATE Smoothie Guide- Click HERE

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Do you have digestive issues? Tummy troubles, gas, bloating, constipation, and acid reflux can all be signs that your gut is struggling. For many this can be a constant problem with no end in sight. For others it may just happen every now and then. Either way, there are some things to consider and actions to take.

In this episode I cover some basics when it comes to digestive health. We are going to talk about:

Digestion and absorption- what this actually is and common issues that can occur.
Transit time and what having a fast or slow transit time means- also a way to gauge your own time.
One common myth I hear A LOT when it comes to digestive health- maybe you do this?

And finally, action steps you can take to get your digestion back on track. So let’s do this!

Resources mentioned in this episode:

Schedule a free consultation HERE!

More fun stuff:

Connect on FACEBOOK or INSTAGRAM

Hidden sources of sugar- free download
Meal Planning Guide- free download
The ULTIMATE Smoothie Guide- Click HERE

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

In this episode I'm celebrating my 10th episode by answering a few questions that were asked to me that I believe you may be wondering about as well. Weight loss, metabolism, fasting, healthy eating...it's all very confusing at times. I break down 3 questions that I received multiple times in a week period that I know more people may have as well.

The questions I discuss are:

"What do you think about intermittent fasting?"- I have a lot to say about this and some of it may surprise you.
"What is the difference between juicing and smoothies? Is one healthier than the other?" - I love that this question has come up a few times. I differentiate between the two and give my unfiltered response as to which one I prefer and hands down recommend over and over.
"How is it possible that I gained 2lbs overnight?"- I snuck this one in here at the last minute because I think there is a need to discuss this openly. Almost everyone at some point may have wondered about this so I break it down for you.

If you have questions you'd like me to address in a future podcast, please send them to me at stephanie@foodfactornutrition.com or DM me on social media.

Resources mentioned in this episode:

The ULTIMATE Smoothie Guide

Schedule a free consultation HERE!

Connect on FACEBOOK or INSTAGRAM or PINTEREST

Hidden sources of sugar- free download
Meal Planning Guide- free download
Sugar RESET mini course! Click HERE.

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

It's that time of year where cleanses and detoxes are being heavily pushed as a way to ring in the new year, but which ones are the best? Do they work? Do I need it? Will it help me? I have spoken to many people who choose not to set health goals for themselves, but is that the best option? Whether you want to get fit, lose weight, eat better, reduce sugar, or any other goal, figuring out the first step can be challenging.

In this episode, I break down:

What cleanses and detoxes claim to do
What cleanses and detoxes actually do
When a cleanse is a good thing
What you can do TODAY to start feeling healthier

I also walk you through steps and action items to do so that you start 2022 on a positive and healthy note, no matter what your goals are!

Resources mentioned in this episode:

Dirty Dozen and Clean 15 lists from the EWG

Post your goals in the FACEBOOK group!

Schedule a free consultation HERE!

Connect on FACEBOOK or INSTAGRAM

Hidden sources of sugar- free download
Meal Planning Guide- free download
Sugar RESET mini course! Click HERE.

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

This episode is part 2 to our discussion around sugar cravings. If you haven't yet listened to part one (episode 7) have a listen to that one first! Now that we know how sugar impacts certain symptoms and body areas, we talk about:

Hidden sources of sugar.
Artificial sweeteners- are they better or worse?
Food labeling and ingredient lists.
The three components of sugar addiction.
3 ways to address and identify sugar cravings.

Resources mentioned in this episode:

Hidden sources of sugar- free download
Meal Planning Guide- free download
Sugar RESET mini course! Click HERE.

Are you ready to make dietary changes but don't know where to start? Schedule a free consultation HERE

Connect on FACEBOOK or INSTAGRAM

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Do you have intense sugar cravings? In the first part of this sugar topic, I'm breaking down what sugar is exactly and how it impacts our body and symptoms.

Specifically I mention how sugar impacts:

brains/mood
heart
liver
gut
skin
and more!

Is your symptom related to your sugar intake?

Resources mentioned in this epidsode:

The American Diabetes Association

The Diabetes Council

Click HERE for the Sugar RESET mini course

Are you ready to make dietary changes but don't know where to start? Schedule a free consultation HERE

Connect on FACEBOOK or INSTAGRAM

Are you a person who constantly says, "diet starts Monday!" or "I fell of the diet wagon", or "I just don't have the willpower to keep up with my goals", then you need to listen to this! There is a reason most people don't achieve their goals and in this episode, I walk you through why this happens and what you can do to stop the cycle and start achieving your health goals.

Resources mentioned in this episode:

- Watch the PowerPoint presentation with the pyramid image HERE

Join the Clean-ish Eating program HERE

Are you ready to make dietary changes but don't know where to start? Schedule a free consultation HERE

Connect on FACEBOOK or INSTAGRAM

In this episode I'm talking BLOOD PRESSURE!

Whether you have high blood pressure or you know someone who does, this episode goes over:

What is high blood pressure?
How big of an issue is it?
Why should I care about it?
How can I improve it?

We also discuss the biggest dietary contributor to high blood pressure in America....and it may not be what you think! I then leave you with a couple of action tasks that you can do TODAY that can help you get on the right track with your blood pressure.

Resources mentioned in this episode:

Center for Disease Control : https://www.cdc.gov/bloodpressure/facts.htm

Chen, L., Caballero, B., Mitchell, D. C., Loria, C., Lin, P. H., Champagne, C. M., Elmer, P. J., Ard, J. D., Batch, B. C., Anderson, C. A., & Appel, L. J. (2010). Reducing consumption of sugar-sweetened beverages is associated with reduced blood pressure: a prospective study among United States adults. Circulation, 121(22), 2398–2406. https://doi.org/10.1161/CIRCULATIONAHA.109.911164

Are you ready to make dietary changes but don't know where to start? Schedule a free consultation HERE

Download the Hidden Sugar list HERE: https://www.foodfactornutrition.com/freebies

Join the Clean-ish Eating program HERE: https://www.foodfactornutrition.com/clean-ish-eating

Connect on FACEBOOK or INSTAGRAM

Does positive thinking improve your health? Sure we've all heard to "look on the bright side" of things but what does the research say? I dive into this topic and share a few stories about my own experience with positive thinking.

In this episode you will also hear:

-Does your partner's optimism or pessimism impact your health?
Where does optimism come from?
Can you learn to become more optimism or is it something you are just born with/without?
and more!

Also mentioned in this show: Join the Clean-ish Eating program waitlist HERE to earn a $100 discount on the program. Enrollment opens December 9th so grab that discount before then!

References used:

Arbel, R., Segel-Karpas, D., & Chopik, W. (2020). Optimism, pessimism, and health biomarkers in older couples. British Journal of Health Psychology, 25(4), 1055–1073. https://doi.org/10.1111/bjhp.12466
Briley, D. A., Rudd, M., & Aaker, J. (2017). Cultivating Optimism: How to Frame Your Future during a Health Challenge. Journal of Consumer Research, 44(4), 895–915. https://doi.org/10.1093/jcr/ucx075
Forsyth, D. M., Poppe, K., Nash, V., Alarcon, R. D., & Kung, S. (2010). Measuring changes in negative and positive thinking in patients with depression. Perspectives in Psychiatric Care, 46(4), 257–265. https://doi.org/10.1111/j.1744-6163.2010.00253.x
Liu, Y., Pettersson, E., Schandl, A., Markar, S., Johar, A., & Lagergren, P. (2021). Higher Dispositional Optimism Predicts Better Health-Related Quality of Life After Esophageal Cancer Surgery: A Nationwide Population-Based Longitudinal Study. Annals of Surgical Oncology, 28(12), 7196–7205. https://doi.org/10.1245/s10434-021-10026-w
Mosing, M. A., Zietsch, B. P., Shekar, S. N., Wright, M. J., & Martin, N. G. (2009). Genetic and Environmental Influences on Optimism and its Relationship to Mental and Self-Rated Health: A Study of Aging Twins. Behavior Genetics, 39(6), 597–604. https://doi.org/10.1007/s10519-009-9287-7
Naseem, Z., & Khalid, R. (2010). Positive thinking and coping with stress and health outcomes: Literature review. Journal of Research & Reflections in Education, 42–61.
Ruthig, JoelleC., Holfeld, B., & Hanson, BridgetL. (2012). The role of positive thinking in social perceptions of cancer outcomes. Psychology & Health, 27(10), 1244–1258. https://doi.org/10.1080/08870446.2012.666549

Connect on FACEBOOK or INSTAGRAM

In this episode I'm breaking down:

what diet culture has taught us
what restricting calories actually does to the body
what causes inflammation in the body and why our food choices matter
and three things (plus a bonus 4th thing) you need in order to make a habit stick.

One final thought: At any given point you are committed to something. You could be committed to something healthy or something that's not so healthy but we are always committed. So are you committed to being stuck in your old patterns and habits, or are you committed to laying down new patterns and habits that better serve you?

Download the Hidden Sugar list HERE: https://www.foodfactornutrition.com/freebies

Join the waiting list for the Clean-ish Eating program HERE: https://www.foodfactornutrition.com/cleanish-waitlist

In this episode we discuss the 4 pillars to look at when you are experiencing weight management issues. Whether you are struggling to lose weight, keep it off, or weight seemed to have crept up out of nowhere, there is a reason for it.

Mentioned in this episode:

Need help with figuring out what could be at the root of your weight gain? Schedule a free consultation HERE

The upcoming Clean-ish Eating- A Nutrition and Food Mindset program- learn more and sign up for the waitlist HERE!

Join the Food Factor Nutrition Facebook group! Free live nutrition bootcamp coming up on December 6th for all members!

Did you enjoy this episode? Please leave a review on your podcast platform of choice. Thank you for your support!

Today we are talking about nutrition's impact on inflammation. Joint pain, arthritis, stiff joints. Doesn't matter what you call it, it hurts and one of the causes is inflammation. What is inflammation, what causes it, how can we eat to reduce inflammation, and what are 2 common myths around it?

Download the PDF of the presentation HERE

In this episode I mention:

Ember Modern Medicine (https://embermodernmedicine.com/) IG: @embermodernmedicine, FB: @embermodernmedicine

Dr. Bryan Keith (https://www.myomuv.com/). IG: @myomuv, FB: @myomuv, Subscribe to his YouTube channel!

What is this show about? Who is it for? Why should I listen? Great questions! This show is about the key nutritional factors that everyone needs to know. We will be talking food quality, how nutrition impacts your body and symptoms you may be having, and so much more. This show is for all ages and stages (we all gotta eat, right?) with specific KID EPISODES that you can listen with your kiddos. Hit subscribe and take me for a walk! Let's talk some nutrition!