Quiet the Diet: Recent Episodes
Michelle Shapiro
Welcome to "Quiet the Diet", the podcast, hosted by Michelle Shapiro, Integrative/Functional Registered Dietitian from NYC. Michelle has supported over 1000 clients to reverse anxiety, approach their weight with love, and heal digestive issues. Utilizing humor, nuance, and compassion, Michelle helps clients access their own liberating self-awareness.On the podcast, Michelle shares her own journey of losing weight the wrong way (and what the consequences of that drastic 100 pound weight loss were), and how she learned to prioritize whole-body health as a result (instead of restrictive diets.)The goal of “Quiet the Diet” is to empower listeners to make health decisions autonomously, every single time they eat. The podcast will arm the listener with the education and support needed to make health decisions based on their own terms. The podcast is a guide to mastering one’s health by listening to one’s self. On "Quiet the Diet," Michelle is not afraid to have hard conversations and tackle difficult topics if it means helping her listeners. She will bring on innovative guests from the healthcare space to shed unique light on important topics. From functional nutrition to the latest research in integrative medicine, Michelle covers it all with her signature nuance and compassion.Whether you're looking to improve your health and well-being or just want to learn more about functional medicine and body neutrality, "Quiet the Diet" has something for everyone. Tune in and join Michelle on her journey to help people quiet the noise of fad diets and focus on nourishing their bodies and minds.
Are you overcomplicating your weight loss journey with trendy diets and misinformation? In this episode of Quiet the Diet, Michelle Shapiro sits down with Dr. Allan Bacon to debunk common weight loss myths, exploring the roles of calories, stress, hormones, and emotional eating in achieving sustainable fat loss.
Tune in to hear:
- How influencers often present fragmented nutrition information, missing the bigger picture. [00:01:28]
- The fundamental concept of calories in vs. calories out is established as the foundation of weight loss, but it’s not the full story. [00:03:01]
- How calorie tracking often fails due to errors in tracking and inaccuracies in questionnaires. [00:04:58]
- Misconceptions around hormones like cortisol and insulin and their roles in fat storage and energy regulation. [00:07:01]
- How stress impacts body composition through its effects on sleep, movement, and eating habits. [00:12:05]
- Debunking myths about metabolic adaptation, with a focus on how little resting metabolic rates actually drop after weight loss. [00:19:19]
- The importance of non-exercise activity thermogenesis (NEAT) and how daily movement significantly influences calorie expenditure. [00:22:30]
- The myth of raising resting metabolic rate through supplements like caffeine, stressing that lifestyle changes are the key to success. [00:29:32]
- Emotional eating and a study showing how emotional eating habits are learned and can be unlearned. [00:37:48]
- The concept of discordant hunger cues is explained, detailing why people who lose weight often feel hungrier and how this impacts long-term weight maintenance. [00:44:39]
- How palates can change over time, reducing cravings for hyper-palatable foods and making healthy eating easier. [00:56:09]
Watch the full episode on Youtube
Thank you to our episode sponsors:
- Try Kion Aminos and save 20% at getkion.com/quiet
- WalkingPad: Use code michelleshapirord to get 30% off
Connect with Dr. Allan Bacon:
Website: https://mauiathletics.com/
Instagram: @drallanbacon
Quiet the DietPodcast Page
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Episode Page **(with full transcript!)
Work with Michelle:**
Apply to work with a functional Registered Dietitian at MSN LLC
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Free Resources:
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How can you prioritize your health without getting overwhelmed by conflicting advice? In this episode of Quiet the Diet, Michelle sits down with Illie of Live Healthillie to discuss her personal health journey, the impact of processed products on our bodies, and how to live a balanced, informed, and low-tox life.
Tune in to hear:
- Illie’s background growing up with a diet focused on convenience foods and how her athleticism masked underlying health issues. [7:43]
- The transition from sports to gym culture and a supplement-heavy lifestyle that led to skin problems, migraines, and other health issues. [12:19]
- The frustration with conventional doctors dismissing symptoms, despite normal lab results and turning to prescription medications without answers. [14:27]
- The importance of “food first” approaches, and advocating for whole foods over supplements. [16:43]
- How Illie began exploring holistic health by cleaning up her diet and removing toxic ingredients from her food and products. [17:14]
- How many “health products” are often as bad as ultra-processed junk food due to harmful ingredients. [21:01]
- Thoughts on balancing informed choices without falling into fearmongering, and discussing the hierarchy of health priorities. [28:22]
- Where to begin when choosing less toxic products and what to look for in labels [30:02]
- The idea of “leveling up” health choices gradually, addressing priorities without becoming overwhelmed by every potential toxin. [34:53]
- The importance of understanding your unique health needs and not getting swept up by headlines or one-size-fits-all advice. [41:29]
- What ingredients and products Illie recommends to avoid [55:06]
Watch the full episode on Youtube
This episode is sponsored by Paleo Valley. Use code QTD to get 15% off your first order.
Connect with Healthillie:
Instagram: @healthillie
Website: https://livehealthillie.com/
Quiet the DietPodcast Page
Follow the pod on IG
Episode Page **(with full transcript!)
Work with Michelle:**
Apply to work with a functional Registered Dietitian at MSN LLC
Join our holistic anxiety program
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Free Resources:
Get started with any of our free guidesSign up for the NewsletterJoin our FREE membership community! Connect with Michelle:Follow Michelle on IG
Is your water doing more harm than good when it comes to hydration? In this episode of Quiet the Diet, host Michelle welcomes Amanda Montalvo, a registered dietitian and mineral expert, to discuss the critical role of minerals in hydration and overall health, including common myths about hydration, the importance of sodium and potassium, and practical advice on optimizing mineral intake for better energy, digestion, and cellular function.
Episode highlights include:
- How most people are either dehydrated or overhydrated and undermineralized, leading to ineffective hydration at the cellular level [6:13]
- Why sodium and potassium are essential for proper hydration, cellular function, and maintaining electrolyte balance [7:43]
- Drinking too much water without adequate minerals can stress the kidneys and deplete the body’s sodium levels [10:17]
- The sodium-potassium pump's role in fluid balance and the potential issues arising from an imbalance of these two key minerals [15:02]
- How sodium functions, including nutrient and hormone transport, and how it works in conjunction with potassium to maintain cellular hydration [16:23]
- Challenging the belief that low sodium diets are universally beneficial, highlighting the importance of context and individual health needs
- Insights from historical data, showing that humans used to consume much higher levels of sodium, often in a balanced ratio with potassium [21:13]
- The pros and cons of various electrolyte supplements, emphasizing the need for balance and individualized approaches [29:24]
- How stress increases the body’s demand for minerals, particularly sodium and potassium, and how this is crucial for those with conditions like POTS (Postural Orthostatic Tachycardia Syndrome) [43:05]
- How mineral needs vary for different populations, such as pregnant women, breastfeeding mothers, and those with chronic conditions [47:24]
- Actionable advice on how to optimize your mineral intake through diet and supplements, depending on individual health status and lifestyle [49:48]
Watch the full episode on Youtube
This episode is sponsored by Paleo Valley. Use code QTD to get 15% off your first order.
Connect with Amanda:
Instagram: @HormonehealingRD
Website: https://hormonehealingrd.com/
Are You Menstrual? Podcast with Amanda Montalvo
Quiet the DietPodcast Page
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Episode Page **(with full transcript!)
Work with Michelle:**
Apply to work with a functional Registered Dietitian at MSN LLC
Join our holistic anxiety program
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Connect with Michelle:Follow Michelle on IG
Wondering why perimenopause is suddenly a hot topic and how it could be affecting you? In this episode of Quiet the Diet, Michelle welcomes back friends Kristin and Maria of Wise and Well to dive deep into the topic of perimenopause and menopause, discussing why this phase of life is crucial for women’s health, how it impacts various aspects of their wellbeing, and what steps women can take to navigate these changes effectively.
Episode highlights include:
- The increased visibility of perimenopause in recent times and the commercialization and awareness of this phase [5:27]
- Why it’s important to understand the changes happening in the body during perimenopause, which happens years before menopause [7:01]
- The dangers of identifying too strongly with the label of “perimenopausal” and how it can obscure other aspects of health and identity [11:20]
- The wide range of symptoms women might experience during perimenopause, and that each woman’s journey is unique [15:09]
- How perimenopause is a neurological transition where the brain’s communication with the ovaries changes, affecting mood and mental health [16:10]
- How much of our personality do you attribute to our hormones? [22:13]
- Ways Kristin and Maria work with patients to manage symptoms and navigate perimenopause [27:06]
- The interplay of progesterone and estrogen on mood and gut health and how they are impacted during perimenopause [36:37]
- The critical role of protein and proper nutrition in maintaining muscle mass, mood, and overall health during perimenopause [47:18]
- How to shift your focus from just managing symptoms to promoting longevity and overall health during and after perimenopause [50:08]
- How adopting a positive mindset can help women manage the challenges of perimenopause and embrace this life stage [55:06]
Watch the full episode on Youtube
This episode is sponsored by Paleo Valley. Use code QTD to get 15% off your first order.
Connect with Kristen and Maria:
Website: https://wiseandwell.me/
Instagram: https://www.instagram.com/wise_and_well_/
Quiet the DietPodcast Page
Follow the pod on IG
Episode Page **(with full transcript!)
Work with Michelle:**
Apply to work with a functional Registered Dietitian at MSN LLC
Join our holistic anxiety program
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Connect with Michelle:
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Do you struggle to say “no”, even when it means compromising your health? Is people-pleasing draining your energy and leaving you feeling depleted? In this episode of Quiet the Diet, Michelle and Nicki discuss the impact of people-pleasing tendencies on health, how to set boundaries, and the importance of self-care and self-advocacy.
Tune in to hear:
- What “sociotrophy” is, and its roots in placing value on relationships over personal independence [00:03:36]
- How people-pleasing can manifest in real-life health scenarios [00:05:50]
- Why our internal voices conflict when making decisions, particularly in health-related situations [00:07:33]
- The added pressure people in larger bodies may feel to people-please due to societal expectations and biases [00:08:20]
- How childhood experiences, low self-esteem, and fear of abandonment can contribute to developing people-pleasing behaviors [00:11:28]
- What hypervigilance is, and how it causes people-pleasers to overly attune to others’ emotions, even at the expense of their own well-being [00:09:42]
- Why you need to recognize personal limits and set boundaries to maintain health and well-being [00:20:46]
- How to strike the balance between activities that deplete energy and the time needed to recover [00:26:06]
- Embracing your own personal quirks and uniqueness as a way to set boundaries without feeling uncomfortable [00:33:59]
- How positive social connections can significantly impact overall health, even more than some physical health habits [00:46:09]
- It’s okay to ask for help and self-care is essential for overcoming people-pleasing tendencies [00:56:37]
Watch the full episode on Youtube
Quiet the DietPodcast Page
Follow the pod on IG
Episode Page **(with full transcript!)
Work with Michelle:**
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Did you know that not all proteins are created equal, and that amino acids may be the real game-changer when it comes to your diet? In this episode of Quiet the Diet, Michelle sits down with Angelo Keely, Co-founder of Kion, to explore the essential role of protein and amino acids in human health, with an emphasis on optimizing protein intake for muscle maintenance, weight loss, and overall vitality.
Tune in to hear:
- The basics of proteins and amino acids, and their critical roles in the body [4:28]
- Protein’s unique role in the body, serving as the building material for tissues, organs, and muscles, making it essential for life [7:13]
- How proteins in the body constantly break down and need to be rebuilt, and the importance of dietary protein [8:19]
- How protein influences fat loss, muscle preservation, and the challenges of maintaining lean muscle during caloric deficits [11:27]
- The increased difficulty of maintaining and building muscles as we age, and the importance of protein intake in this process [19:59]
- Maintaining lean muscle is crucial for metabolic health, activity levels, and even survival during illness or aging [21:11]
- The difference between essential and non-essential amino acids, and their specific roles in protein synthesis [24:49]
- The difficulty of meeting essential amino acid needs on a vegan diet and the importance of thoughtful supplementation [29:08]
- General guidelines of 1 gram of protein per pound of body weight for those seeking to optimize health, performance, or muscle maintenance [34:03]
- Why plant proteins are less digestible and how this affects amino acid availability [35:52]
- How essential amino acid supplements are more effective than protein powders or whole foods in stimulating protein synthesis, especially as we age [45:40]
- Recommendations on incorporating protein and amino acid supplements into daily routines for maximum benefit [49:16]
- What to look for with picking a protein or essential amino acid supplement [56:23]
Watch the full episode on Youtube
Try Kion Aminos and save 20% at getkion.com/quiet
Connect on Instagram: https://www.instagram.com/kion/
Quiet the DietPodcast Page
Follow the pod on IG
Episode Page **(with full transcript!)
Work with Michelle:**
Apply to work with a functional Registered Dietitian at MSN LLC
Join our holistic anxiety program
Learn more about the practice
Free Resources:
Get started with any of our free guides Sign up for the NewsletterJoin our FREE membership community!
Connect with Michelle:
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You may know that mitochondria are the powerhouse of the cell, but how do they affect your overall health? In the latest episode of Quiet the Diet, Michelle interviews J Gulinello about the critical roles of mitochondria, glutathione, and glyphosate in health, exploring how these elements impact chronic illness and overall well-being.
Listen to the episode to hear:
- The functions of mitochondria, and their importance beyond just energy production, including fat metabolism and cellular death [11:13]
- How mitochondrial dysfunction can lead to various diseases, including type two diabetes and neurological issues [15:51]
- Whether interventions affect all mitochondria equally or are site-specific, and the nature of mitochondrial turnover [19:06]
- The theory of mitochondria's origin and their symbiotic relationship with human cells [22:00]
- How antibiotics can reduce mitochondrial efficiency, particularly affecting energy production [24:08]
- The significance of glutathione in protecting against oxidative stress and its critical role in mitochondrial function [39:14]
- How glutathione is produced and transported within cells, and its essential role in detoxification [41:32]
- How glutathione helps regenerate vitamins C and E, and its importance in maintaining immune function [44:51]
- Discussion on the efficacy of glutathione supplements [52:31]
- The importance of sleep, nutrition, light, movement, and environmental factors in supporting glutathione production [1:03:56]
- What is glyphosate and how it impacts mitochondrial function [1:08:16]
- How do we start the process of avoiding food that have glyphosate [01:17:27]
Watch the full episode on Youtube
This episode is sponsored by Paleo Valley. Use code QTD to get 15% off your first order.
Connect with J:
Website: https://www.perpetualhealth.co/
Instagram: @perpetualhealthco
Rumble: https://rumble.com/c/perpetualhealthco
Substack: https://perpetualhealth.substack.com/
Quiet the DietPodcast Page
Follow the pod on IG
Episode Page **(with full transcript!)
Work with Michelle:**
Apply to work with a functional Registered Dietitian at MSN LLC
Join our holistic anxiety program
Learn more about the practice
Free Resources:
Get started with any of our free guides Sign up for the Newsletter Join our FREE membership community!
Connect with Michelle:
Follow Michelle on IG
You may know that mitochondria are the powerhouse of the cell, but how do they affect your overall health? In the latest episode of Quiet the Diet, Michelle interviews J Gulinello about the critical roles of mitochondria, glutathione, and glyphosate in health, exploring how these elements impact chronic illness and overall well-being.
Listen to the episode to hear:
- The functions of mitochondria, and their importance beyond just energy production, including fat metabolism and cellular death [11:13]
- How mitochondrial dysfunction can lead to various diseases, including type two diabetes and neurological issues [15:51]
- Whether interventions affect all mitochondria equally or are site-specific, and the nature of mitochondrial turnover [19:06]
- The theory of mitochondria's origin and their symbiotic relationship with human cells [22:00]
- How antibiotics can reduce mitochondrial efficiency, particularly affecting energy production [24:08]
- The significance of glutathione in protecting against oxidative stress and its critical role in mitochondrial function [39:14]
- How glutathione is produced and transported within cells, and its essential role in detoxification [41:32]
- How glutathione helps regenerate vitamins C and E, and its importance in maintaining immune function [44:51]
- Discussion on the efficacy of glutathione supplements [52:31]
- The importance of sleep, nutrition, light, movement, and environmental factors in supporting glutathione production [1:03:56]
- What is glyphosate and how it impacts mitochondrial function [1:08:16]
- How do we start the process of avoiding food that have glyphosate [01:17:27]
Watch the full episode on Youtube
This episode is sponsored by Paleo Valley. Use code QTD to get 15% off your first order.
Connect with J:
Website: https://www.perpetualhealth.co/
Instagram: @perpetualhealthco
Rumble: https://rumble.com/c/perpetualhealthco
Substack: https://perpetualhealth.substack.com/
Quiet the DietPodcast Page
Follow the pod on IG
Episode Page **(with full transcript!)
Work with Michelle:**
Apply to work with a functional Registered Dietitian at MSN LLC
Join our holistic anxiety program
Learn more about the practice
Free Resources:
Get started with any of our free guidesSign up for the NewsletterJoin our FREE membership community!
Connect with Michelle:
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How does stress impact your hormone health, and what can you do about it? In this episode of Quiet the Diet, Michelle is joined by close friend and colleague, Jillian Greaves, to discuss the intricacies of functional medicine, with a particular focus on functional lab tests like DUTCH and GI-MAP testing.
Tune in to hear:
- What the differences are between conventional and functional lab tests, including the comprehensive insights provided by functional testing [10:41]
- The controversy around the scientific validation of functional lab tests and their utility in identifying underlying health issues [13:29]
- Insight into why functional testing is so important to detecting hormone imbalances, and how they can be addressed [26:23]
- The lifecycle of estrogen in a woman’s body and the significance of estrogen metabolites [28:29]
- How stress affects hormone production and balance, and the importance of addressing stress in functional medicine [35:05]
- What to look at on a DUTCH test when interpreting cortisol levels and their implications [41:20]
- How cortisol is detoxified in the body, and how it’s different from estrogen detoxification [45:46]
- Combining DUTCH and GI-MAP test results can provide a comprehensive view of a client’s health, particularly in understanding stress and gut health connections [54:41]
Watch the full episode on Youtube
This episode is sponsored by Paleo Valley. Use code QTD to get 15% off your first order.
Join the waitlist for our new practitioner program
Connect with Jillian:
IG: @jilliangreavesrd
Website: https://jilliangreaves.com/
Quiet the DietPodcast Page
Follow the pod on IG
Episode Page **(with full transcript!)
Work with Michelle:**
Apply to work with a functional Registered Dietitian at MSN LLC
Join our holistic anxiety program
Learn more about the practice
Free Resources:
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Connect with Michelle:
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What if understanding your trauma could unlock a new path to better health? In this episode, Michelle hosts Tim Frie to discuss the profound impact of trauma on health, particularly its biochemical implications and the intersection of trauma with nutrition.
Tune in to hear:
- Understanding the fragmented nature of discussions about trauma online, touching on both biological and psychological aspects [9:17]
- What trauma means in the context of this conversation and how Tim uses it as a part of his work [10:09]
- Why trauma is relevant to the field of nutrition, highlighting the biochemical pathways affected by trauma that are dependent on nutrients [12:42]
- What the ACE survey is and how it’s used to understand the long-term health impacts of childhood trauma [14:52]
- The correlation between ACE scores and chronic health conditions like depression and autoimmune diseases [17:42]
- How trauma affects the hypothalamic-pituitary-adrenal (HPA) axis and its impact on various bodily functions [25:55]
- How trauma-induced chronic inflammation leads to systemic health issues, and the role of cytokines [36:26]
- The concept of transgenerational trauma and how trauma can lead to genetic changes passed down through generations [40:02]
- An explanation of the cell danger response and its role in chronic disease, including systemic inflammation and immune dysregulation [44:11]
- The importance of creating a sense of safety in the body and how it influences healing and health. [47:45]
- Key nutrients and dietary strategies to support individuals dealing with trauma, focusing on antioxidants, B vitamins, gut health, and amino acids [50:27]
- The value of a safe and supportive relationship between nutritionists and clients as a critical component of healing from trauma [01:01:35]
Watch the full episode on Youtube
Connect with Tim:
IG: @nutritionfortrauma
Apply to work with Tim 1:1
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Episode Page **(with full transcript!)
Work with Michelle:**
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How do we bridge the world of body positivity and functional nutrition? In this episode, Michelle and Nicki tackle the complex and controversial relationship between diet culture, disordered eating, and functional nutrition.
You'll hear:
- How labeling weight loss behaviors as diet culture can hinder starting healthy changes [8:07]
- Social media’s role in driving fear of disordered eating from health behaviors [11:12]
- The demonization of diet culture and health behaviors benefits processed food companies [12:55]
- How in our current food system it has become harder to naturally consume healthier foods and requires more intention to make healthy choices [18:08]
- Understanding adaptive thermogenesis and debunking the starvation mode myth in weight loss and metabolism [25:53]
- The importance of tuning in to what we believe is best for our body when making decisions vs what we are seeing online [32:53]
- The challenge of balancing food cravings and health goals [39:15]
- There is a way to be compassionate and still push yourself towards habit changes that improve your well being [43:38]
- Nicki's own journey overcoming disordered eating and how utilizing systems like macros can be helpful vs harmful [44:30]
- Is it possible to have mild calorie deficits without having a restrictive mindset? [47:44]
- Recognizing our own personal triggers and assessing while avoiding fear-driven decisions [55:06]
- Strategies for balancing intention and practicality in a weight loss journey while prioritizing tuning in to our intuition [57:03]
Just Start Somewhere: https://www.quietthediet.com/just-start-somewhere
Watch the full episode on the Quiet The Diet Youtube Channel Thank you to our episode sponsors:
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Podcast Links:
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Episode Page **(with full transcript!)
Work with Michelle:**
Apply to work with a functional Registered Dietitian at MSN LLC
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Managing dizziness starts with understanding its root causes. Taylor Goldberg, a chiropractor turned hypermobility coach, joins Michelle to explore different causes of dizziness, its impact on daily life, and practical solutions for managing and alleviating symptoms.
Tune in to hear:
- Understanding the distinction between vertigo and other types of dizziness [8:18]
- Key symptoms of peripheral vertigo versus central dizziness and the role of the vestibular system [9:46]
- Dizziness in hypermobility and related conditions like MCAS and POTS [11:45]
- What is proprioception and how it affects dizziness and balance [14:29]
- Strategies to improve proprioception at home [16:33]
- The connection between vision issues and dizziness [24:26]
- Techniques to manage dizziness through non-reactivity. [30:40]
- Common triggers and warning signs of dizziness [33:03]
- Impact of histamines and mast cells on dizziness [36:20]
- Different types of POTS and their relation to dizziness [41:10]
- Practical tips for using compression and positioning to alleviate symptoms [45:15]
- Importance of understanding your body's signals and triggers [46:20]
Connect with Taylor:
Website: https://thehypermobilechiro.com/
Instagram: @thehypermobilechiro
Podcast Links:
Join the Highly Sensitive Body™ Hub
Quiet the DietPodcast Page
Follow the pod on IG
Episode Page **(with full transcript!)
Work with Michelle:**
Apply to work with a functional Registered Dietitian at MSN LLC
Join our holistic anxiety program
Learn more about the practice
Free Resources:
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Connect with Michelle:
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Have you ever wished testing existed that could give you insight on how to live a longer, healthier life? Dr. Gil Blander, Founder and Chief Scientific Officer at Inside Tracker, joins Michelle to discuss the impact of genetics and lifestyle on longevity, and how we can optimize our health through targeted testing and interventions.
- How a personal loss at age twelve sparked Dr. Blander’s interest in studying the aging process and longevity [3:13]
- The importance of studying and focusing on healthspan over lifespan in order to improve the quality of life in later years [5:15]
- Why we need personalized nutrition plans over one-size-fits-all diets for optimal health [7:52]
- The critical role of blood biomarkers in creating personalized health strategies [9:36]
- The difference between functional and conventional lab ranges for better health insights [16:20]
- The common fear of abnormal lab results and why it is so important to look at the whole picture [18:41]
- Using LDL as a biomarker for cardiovascular health and what might actually be a better marker [23:11]
- The significance of early detection and prevention to increase your healthspan [26:25]
- The importance of insulin and ferritin as underutilized but essential biomarkers [31:48]
- How genetics and lifestyle choices work together in determining longevity [42:04]
- Practical steps to start using InsideTracker for personalized health monitoring [45:22]
- The critical role of muscle strength and balance in maintaining longevity and preventing falls [51:58]
Connect with Dr. Blander:Instagram: @gilblander
Inside Tracker: Save 20% on all of inside Tracker's plans
Podcast Links:
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Episode Page **(with full transcript!)
Work with Michelle:**
Apply to work with a functional Registered Dietitian at MSN LLC
Join our holistic anxiety program
Learn more about the practice
Free Resources:
Get started with any of our free guidesSign up for the NewsletterJoin our FREE membership community!
Connect with Michelle:
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Are your daily habits undermining your health? Ever wondered if your detox routine might actually be harmful or questioned the effectiveness of your supplements? Dr. John Kim, a functional medicine pharmacist and advocate for holistic health, joins Michelle to discuss how detox, drainage, and addressing environmental impacts can lead to optimal health.
Tune in to hear:
- Dr. Kim's transition from traditional to functional medicine, particularly in the area of hormone therapy [4:28]
- The pitfalls of over-relying on medication to manage health conditions without considering lifestyle factors like diet, sleep, and stress [8:48]
- The role of the liver, kidneys, skin, and bowels in detoxification [16:17]
- Insights on effective detox practices and the principles of drainage [18:33]
- The significance of cellular health and the need for proper fatty acid balance [22:21]
- How over supplementation of vitamin D can cause inflammation [33:04]
- Do you really need a parasite cleanse? [35:50]
- What to do if you suspect mold in your home [42:52]
- Things you can do now to support effective detox and drainage [49:51]
- Encouragement to not overcomplicate our approaches to health and focus on the basics [58:52]
Watch the full episode on the Quiet The Diet Youtube Channel Connect with Dr. John Kim:
Instagram: https://www.instagram.com/dr.john.pharmd/
Website: https://drkimwellness.com/
**Thank you to our episode sponsors:
Inside Tracker: Save 20% on all of inside Tracker's plans**
Podcast Links:
Join the Highly Sensitive Body™ Hub
Quiet the DietPodcast Page
Follow the pod on IG
Episode Page **(with full transcript!)
Work with Michelle:**
Apply to work with a functional Registered Dietitian at MSN LLC
Join our holistic anxiety program
Learn more about the practice
Free Resources:
Get started with any of our free guidesSign up for the NewsletterJoin our FREE membership community!
Connect with Michelle:
Follow Michelle on IG
Feeling stuck in fight or flight? Do you struggle with managing stress in your daily life? Can somatic practices really transform your mental health? Christine Coen, movement coach and holistic dietitian, joins Michelle to discuss how learning to connect with your body not only helps in coping with immediate stress but also enhances long-term emotional resilience.
Tune in to hear:
- Christine's transition from a conventional dietitian to a holistic practitioner focusing on stress management and mental health [4:09]
- The pivotal role of movement in overcoming mental health struggles and its profound impact on Christine's life [7:24]
- The importance of self-advocacy and intuition in healing [9:24]
- The significance of recognizing stress as a tangible factor in health rather than just an ambiguous concept [10:11]
- Exploring the nervous system's response to our environment and the foundational role of feeling safe in our health [14:44]
- What embodiment means and how it can reduce anxiety and depression symptoms in the longterm [25:26]
- Common misconceptions about cortisol and what high and low cortisol can look like [31:10]
- The connection between cortisol and our nervous system [28:02]
- How cortisol interfaces with other hormones like insulin, thyroid, and sex hormones [39:54]
- How leaning into our stress responses such as fight, flight, freeze and shut down can help us move through them [43:15]
- Practical somatic practices that can be integrated into daily life to help manage stress and anxiety. [47:20]
- Christine's insights on shifting from external validations to trusting one’s intuition and inner guidance in life decisions. [56:15]
- Strategies for nurturing a positive mental state and the importance of embodying feelings of safety and joy. [1:00:02]
- Michelle’s favorite somatic tool [1:07:35]
Watch the full episode on the Quiet The Diet Youtube Channel
Christines’s Resources:Instagram: @christine.coen
Join the Somatic Serenity Reset
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This may be the most vulnerable episode of Quiet the Diet yet. Michelle is sharing her own story of living in a highly sensitive body and navigating mystery symptoms that left her searching for answers after the typical treatment protocols not only didn't work but made things worse. If you've ever felt hopeless when it comes to your health and feel like you're in an information blackout trying to find answers, this episode is for you.
Tune in to hear:
- Michelle's personal experience navigating mystery symptoms and new health challenges [9:57]
- Healing from mold illness and trying to understand her body's adverse reaction to detox protocols [12:59]
- How a chiropractic adjustment landed her in the ER [16:35]
- Connecting the dots between POTS, MCAS, and Hypermobility [21:14]
- The power of taking radical responsibility for our health [28:25]
- Understanding the triggers of conditions like MCAS [37:56]
- What does it mean to live in a highly sensitive body [41:18]
Watch the full episode on the Quiet The Diet Youtube Channel
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Podcast Links:
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Episode Page (with full transcript!)
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A radical overhaul is needed in the dietetics field. Shyla Cadogan, RD, LDN, a recent University of Maryland graduate and fresh dietitian joins Michelle to discuss the evolving role of dietitians in public and digital spaces, challenging the normalization of processed foods, and the importance of a balanced, individualized approach to nutrition.
Tune in to hear:
- Shyla's education journey in dietetics and her personal evolution away from veganism [6:16]
- Why nutrition information can be so confusing for the average consumer [17:48]
- Are dietitians promoting evidence based guidance or just opinions based on their personal experience? [18:35]
- Examination of diet culture vs. anti-diet culture and their impacts on nutrition professionals and clients [20:14]
- The role of personal experiences in shaping dietitians’ professional perspectives and biases [24:07]
- How food freedom messaging can do a disservice to those with chronic illness [26:09]
- Is teaching intuitive eating in the scope for dietitians or psychologists? [27:52]
- The influence of clinical settings on dietetic practice [39:11]
- Exploration of food accessibility, socioeconomic factors, and their influence on dietary choices [48:13]
- The impact of food marketing and corporate interests on dietary recommendations and public health [55:02]
- Why it’s imperative for dietitians to consistently expand and continue their education [58:13]
- The potential harms of nutrition recommendations on social media based on subjective experience [59:34]
- Shyla and Michelle’s number one controversial nutrition opinions [1:05:06]
Watch the full episode on the Quiet The Diet Youtube Channel
Shyla's Resources:
Join Shyla’s upcoming webinarIG: @healthyshyla
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Can hypnotherapy really alter the physical sensations in your gut? Claire Hall, research lead at Mindset Health, joins Michelle to discuss gut-directed hypnotherapy for those with irritable bowel syndrome (IBS) and how their app, Nerva, provides an innovative mangement option that's challenging traditional dietary restrictions and shaping the future of gut health management.
We discuss:
- What is gut-directed hypnotherapy and its distinction from “stage” hypnosis [1:33]
- IBS as a diagnosis of exclusion and its clinical definition using the Rome IV criteria [4:01]
- The biopsychosocial model of IBS, incorporating genetics, psychological factors, and early life experiences. [4:47]
- Comparison of hypnotherapy's effectiveness with other treatments such as the low FODMAP diet [13:22]
- The role of relaxation in managing IBS symptoms through hypnotherapy [15:28]
- The bi-directional relationship between the brain and the gut via the vagus nerve [16:23]
- How Nerva was developed and its focus on clinical trials and retrospective research [33:33]
- Potential expansion of hypnotherapy applications to other GI disorders and chronic pain [40:32]
- Success stories and patient feedback on using Nerva for IBS management. [43:03]
- The role of education in changing the conversation around IBS and its management [46:42]
Watch the full episode on the Quiet The Diet Youtube Channel
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Detoxing has become a popular trend for improving health, but is it being done in a way that’s actually effective and not harmful? Leah Levitan, a lymphatic drainage expert whose holistic healing journey began with her mother’s battle with breast cancer, joins Michelle to dispel common misconceptions, explain the role our lymphatic system plays in toxin removal, and underline the importance of movement and nutrition in the detoxification process.
We discuss:
- What the lymphatic system is and how it serves as an accessory to liver and kidney function [7:23]
- What happens to the lymphatic system when detox organs fail [9:06]
- Lymphatic drainage-how it actually works and what is happening in the body [11:00]
- The impact of simple movement on lymphatic drainage and health [14:55]
- The critical importance of supporting detox with nutrients and movement [20:27]
- How the lymphatic system is connected to our nervous system and impacted by thoughts and emotions [27:11]
- Fascia and it’s critical role in the body’s cohesion and flexibility [35:47]
- The function of the lymphatic system in digestion [41:26]
- Is castor oil effective for drainage and detoxification? [49:06]
- Why habit stacking with multiple detox methods may be doing more harm than good [51:43]
- Traditional massage vs lymphatic massage- is there a place for both? [53:33]
Watch the full episode on the Quiet The Diet Youtube Channel
Thank you to our episode sponsors:
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Connect with Leah:
Instagram: @lymphloveclub
Website: https://www.lymphloveclub.com/
Podcast Links:
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This episode might change everything you thought you knew about ADHD. Dr. Laura Gouge, a licensed naturopathic doctor and nutritionist, joins Michelle to explore a holistic viewpoint on ADHD and treatment, including the RCCX genetic theory which illuminates it’s link to various health conditions and stress responses such as mast cell activation syndrome.
Tune in to hear:
- Rethinking the traditional definition and stereotypes around ADHD [9:22]
- The impact of sensory stimuli and stress on individuals with ADHD [15:28]
- Limitations of conventional allopathic models when it come to ADHD diagnosis and treatment [19:10]
- How understanding the RCCX gene theory may affect the way we approach and treat ADHD [22:19]
- The connection between histamine, mast cell activation syndrome, POTS, dysautonomia and ADHD [25:05]
- The impact of cortisol levels on ADHD [35:27]
- Approaches for addressing ADHD symptoms in children [40:13]
- The relationship between liver health and ADHD symptoms, and how we can support our liver naturally [47:26]
- Effective strategies for introducing new dietary and supplement interventions to minimize adverse reactions [49:03]
- Should you cut out coffee if you’re experiencing ADHD symptom? [55:24]
- Why certain minerals are pivotal in managing ADHD and how to address possible deficiencies [1:02:45]
Watch the full episode on the Quiet The Diet Youtube Channel
Thank you to our episode sponsors:
Nerva: Get a free 7 day trial of Nerva Connect with Dr. Laura Gouge:
Instagram: @drlauragouge
Website: https://www.drlauragouge.com/
Podcast Links:
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Dr. Alexis Cowan, PhD a molecular biologist specializing in nutrition and metabolism, joins Michelle to discuss the sophisticated dance between our microbiome, stress, dietary choices, and the environments we occupy (both internal and external) when it comes to overall health.
Tune in to hear:
- How Alexis’ journey with weight loss, body dysmorphia and disordered eating led her to the study of biochemistry, metabolism and food systems [7:16]
- The long lasting impact of antibiotics on our microbiomes [17:46]
- Alexis’ recommendations for someone wanting to improve their gut health [19:41]
- How connecting with nature can enhance our overall well-being [22:30]
- The role stress plays in our health [30:32]
- Why our light environment is crucial for overall health and weight [37:45]
- Weight loss is more than just calories in-calories out [57:29]
- How our brain controls energy expenditure and what that means for weight gain/loss [01:00:17]
- Ancestral vs. modern omega-6 to omega-3 ratio and why it matters [01:05:57]
Watch the full episode on the Quiet The Diet Youtube Channel
Dr. Alexis’s Resources:Instagram: @dralexisjazmyn
Links: https://dralexisjazmyn.wordpress.com/link-in-bio/
Thank you to our episode sponsors:
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Connect with Alexis:
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It’s time to stop viewing binge eating through a lens of shame. In this episode, Michelle and Nicki discuss the traditional approaches to binge eating treatment, the physical and psychological components of a binge, and what they believe is the true key to transforming binge eating behaviors.
Tune in to hear:
- The three traditional approaches to binge eating treatment and why it’s not a one size fits all approach [11:45]
- Binge eating disorders are not always due to restriction [13:36]
- How certain foods, particularly hyper palatable ones, can lead to binge eating episodes [15:24]
- The relationship between feeling unsafe and binge eating [23:40]
- What’s happening emotionally and physically before, during and after a binge [27:02]
- How binge eating can serve as a protective mechanism [42:17]
- Why we should meet binge episodes with curiosity vs from a negative lens [46:08]
- The impact of a somatic approach and tuning in to our body to transform binge eating behaviors [53:13]
- How experiencing binge eating without judgment IS the transformation [1:02:43]
Watch the full episode on the Quiet The Diet Youtube Channel
Thank you to our episode sponsors:
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Podcast Links:
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In this episode, Michelle sits down with Taylor Goldberg, a chiropractor turned hypermobility coach. After completing chiropractic school, Taylor's career began with an associate position at a traditional chiropractic practice. However, she quickly realized that the conventional methods did not align with her vision. They are unpacking the dangers of cookie-cutter chiropractic practices and the importance of an evidence-based approach in treatment and self-care.
Discover why adjustments are not a one-size-fits-all and how hypermobility calls for a tailored strategy that embraces your unique needs.
They discuss:
- Taylor’s approach to chiropractic and evidence-based care. [8:09]
- Challenging the notion that there is “good” and “bad” posture [12:59]
- The misunderstandings surrounding chiropractic care and hypermobility [18:34]
- Hypermobility, dizziness, and mast cell activation syndrome. [23:30]
- Hypermobility, Ehlers-Danlos syndrome, and joint pain. [34:07]
- The importance of understanding the autonomic nervous system in managing hypermobility, mast cell activation syndrome, and dysautonomia [1:01:07]
- Managing hypermobility symptoms through strength training and other methods. [1:16:59]
- Resources for learning more about hypermobility and musculoskeletal health as a practitioner [1:22:19]
Watch the episode on Youtube here
Taylor’s Resources:
Hypermobility Mastery Program (for clinicians)
Hypermobility Coaching
Website: https://thehypermobilechiro.com/
Instagram: @thehypermobilechiro
Podcast Links:
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In today’s episode, Michelle sits down with not one, but two health experts that specialize in perimenopause and menopause. Kristen and Maria of Wise and Well are friends and practitioners who share a passion for women’s health, especially women’s health at midlife. Tune in as they explore an array of important topics surrounding women's health, hormones, and the journey to finding balance and empowerment.
They discuss:
- Hormone changes in women's bodies as they age [7:44]
- The impact of hormones and hormonal changeds on women's overall health [12:54]
- The truth about Hormone Replacement Therapy and Breast Cancer Risk [17:26]
- Hormone therapy for menopause and its benefits [30:54]
- The need for more education around menopause and health for mid-life women [39:38]
- Body image, aging, and self-acceptance [55:06]
Watch the episode on Youtube here
Wise and Well Resources:
Website: https://wiseandwell.me/
Instagram: https://www.instagram.com/wise_and_well_/
Mighty Network Community: https://mastering-midlife-mayhem.mn.co/
Podcast Links:
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In this episode, Michelle sits down with Jennifer Caryn Brand, a clinical nutritionist with a strong focus on helping children with chronic skin rashes. Jennifer is on a mission to help parents navigate the challenging world of children's health, particularly when it comes to improving their eating habits, sleep routines, and addressing disruptive skin issues.
They discuss:
- How skin issues and behavioral disorders can be linked to imbalances in the gut microbiome [7:46]
- Why elimination diets and food restrictions are often not the answer [11:59]
- Auto-immune conditions and nutritional supplements for children [24:11]
- The liver's three phases of detoxification [38:09]
- Jennifer’s recommendations to improve liver health [40:34]
- Where to start when incorporating more whole, organic foods [44:47]
Watch the episode on Youtube here
Connect/work with Jennifer:
https://www.jennifercarynbrandnutrition.com/work-with-jennifer
Conquer Your Child's Rashes For Good! Self-Paced Program: https://www.jennifercarynbrandnutrition.com/conquer-your-child-s-rashes-sign-me-up-self-paced
Conquer Your Child's Rashes For Good! Live Program: https://www.jennifercarynbrandnutrition.com/online-group-program-general-info
Get started 1:1 with a strategy session: https://p.bttr.to/3z9jpTQ
Instagram: https://www.instagram.com/jennifercarynbrand/
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In this episode, Michelle sits down with Dr. Jaban Moore, a renowned functional dietitian and expert in holistic healing. Join them as they dive deep into the benefits of sound, light, and color therapy, and how when combined with EEG brain monitoring, can help coax our brain waves into a normal pattern transforming conditions such as depression and anxiety.
Dr. Moore shares valuable insights about mast cell activation syndrome and histamine intolerance, shedding light on how these conditions turn typically beneficial things, like exercise and healthy foods, into triggers for the body. You'll hear advice for how to choose the right health practitioner for you and the importance of understanding life experiences and mindset in relation to bodily ailments. Healing is a multifaceted journey that requires a holistic approach.
They discuss:
- Treating complex immune conditions with a personalized approach. (4:08)
- The three-tier approach to managing mast cell activation syndrome [8:30]
- Understanding the body's reaction to supplements [17:40]
- Using Neurofeedback for mast cell regulation. [28:50]
- What should you do if you experience an increase in symptoms? [35:37]
- Building trust and advocating for oneself in practitioner relationships [38:01]
Watch the episode on Youtube here
Dr. Moore’s Resources:
Website: https://drjabanmoore.com/
Instagram: @drjabanmoore
Youtube: https://www.youtube.com/channel/UCgCDI1l6SF-q_wNG8czQ0nA
Podcast Links:
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In this episode, Michelle sits down with Dr. Halie Schoff, a practitioner specializing in functional medicine, clinical nutrition, and chiropractic care. Throughout their conversation, they explore the intricacies of digestion and absorption, Dr. Halie's go-to hacks for improving gut health, and some fascinating insights from Eastern medicine. They discuss common issues such as constipation and how stress and gut motility can impact our digestive health.
They discuss:
- Digestion and absorption processes [15:25]
- Constipation treatment and the role of the nervous system [21:00]
- Common root causes of constipation [27:06]
- The importance of daily bowel movements and tips for self-treatment of constipation
- Natural remedies for constipation relief. [39:18]
- Why water and fiber are important for treating constipation [43:10]
Watch the episode on Youtube here
Dr. Halie’s Resources:
Website: https://www.drhalieschoff.com/
Instagram: @drhalieschoff
Podcast: Alpha Health and Wellness Radio
Podcast Links:
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In this episode, Michelle sits down with Christa Biegler, functional medicine nutritionist and podcast host of The Less Stressed Life. Christa shares her personal journey with eczema, and provides relatable experiences that will resonate with anyone who has ever struggled with skin issues.
Join them as they delve into the world of skin health and offer practical solutions to help you achieve a life with less stress and healthier, rejuvenated skin.
They discuss:
- Christa shares shares her personal experience with eczema and food sensitivities [4:16]
- The difference between allergies, intolerances and sensitivities [9:48
- Food sensitivities and gut health [18:26]
- The gut-liver connection and its impact on skin health [21:55]
- How treating skin issues requires addressing both internal and external factors [26:20]
- The power of food and taking various approaches to what you eat [32:56]
- Addressing toxin detoxification from a nutrition standpoint [46:27]
- The role of protein digestion in skin health [50:28]
- The impact of mold and fungal imbalances on skin health [56:57]
- What to do if you’re experiencing a skin flare up [1:04:25]
This episode is sponsored by Veri. A continuous glucose monitor that provides personalized insights on what works best for our bodies and to really be able to quiet the diet. Get $30 with our code VSM-QUIETTHEDIET here.
Watch the episode on Youtube here
Christa’s Resources:
Instagram: https://www.instagram.com/anti.inflammatory.nutritionist/?hl=en
Website: https://www.christabiegler.com/
Podcast: The Less Stressed Life Podcast
Eczema quiz: https://quiz.tryinteract.com/#/5f898f7a8116760014048f49
Podcast Links:
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In this episode, Michelle sits down with Alyssa Chang, a renowned expert in brain-based coaching and vision therapy with a unique journey towards embracing a holistic approach to health. Alyssa dives deep into the importance of our visual system in achieving optimal body function, the power of small steps in reaching our health goals, and the connection between our brain and our ability to improve posture.
They discuss:
- The role of the brain in healing and the concept of "brain-based coaching" [11:47]
- The visual system’s connection to muscles and posture [14:59]
- How brain based movement can allow for a more intuitive and natural approach to movement and self-care [37:24]
- Overcoming exercise resistance through self awareness [44:15]
- The importance of approaching health and fitness goals with compassion and understanding [47:37]
- Using visualization to influence nervous system response [1:04:39]
This episode is sponsored by Veri. A continuous glucose monitor that provides personalized insights on what works best for our bodies and to really be able to quiet the diet. Get $30 with our code VSM-QUIETTHEDIET here.
Watch the episode on Youtube here
Alyssa’s Resources:
https://coachalyssachang.com/
Better Expert
Instagram: https://www.instagram.com/coachalyssachang/
Podcast Links:
Quiet the DietPodcast Page
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Episode Page (with full transcript!)
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In this episode, Michelle sits down with Keri Glassman, a renowned dietitian, thought leader in the nutrition space. They delve into managing stress, embracing habit changes, and finding true food freedom. Keri shares her insights on the evolving landscape of health pillars, the challenges we face in prioritizing our well-being, and how embracing our uniqueness is essential in our quest for a healthier lifestyle.
They discuss:
- Evolution and changing advice in the field of nutrition [15:04]
- Prioritizing stress management before focusing on meal plans and dietary changes [26:40]
- The importance of having an open-minded approach to nutrition [34:15]
- Practical tips and strategies for managing stress and improving sleep [37:35]
- The eight pillars of heath [41:04]
- Importance of eating empowered rather than relying on willpower [43:57]
This episode is sponsored by Veri. A continuous glucose monitor that provides personalized insights on what works best for our bodies and to really be able to quiet the diet. Get $30 with our code VSM-QUIETTHEDIET here.
Watch the episode on Youtube here
Episode resources:
Study Referenced:
The Psychology of Food Cravings
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Keri's Resources:
Join the Nutritious Life Become a Coach Program*
Personal Instagram: https://www.instagram.com/keriglassman/
Website: https://nutritiouslife.com/
Instagram: https://www.instagram.com/nutritiouslifeofficial/
Facebook: https://www.facebook.com/KeriGlassmanNutritiousLife
YouTube: https://www.youtube.com/user/NLKeri
Twitter: https://twitter.com/nutritiouslife_
Podcast Links:
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In this episode, Michelle sits down with Ashok Gupta, an expert in neuroplasticity and brain retraining. Ashok shares invaluable insights into the connection between the brain, nervous system, and immune system and how disruptions in this delicate balance can lead to chronic conditions. They delve into the importance of finding the right resources and practitioners that create a sense of safety, as well as the power of brain retraining in calming the body's hyperreactive responses.
They discuss:
- The vicious cycle of chronic illness [7:39]
- How lifestyle changes can help persuade the brain that the body is safe [16:20]
- The power of brain retraining [19:12]
- How to alleviate physical symptoms and restore balance [23:58]
- Ashok's Gupta Program (a comprehensive online training that combines scientific research with a holistic approach) [48:39]
28 Day Free Trial of The Gupta Program*
Watch the episode on Youtube here
Connect with Ashok:
Ashok’s website
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In today’s episode, Michelle and Nicki explore the two nutritional theories that divide opinions: the "muscle your way through it" group and the "compassionate" group and shed light on the various factors that can drive our cravings and appetite, ranging from biological and sensory cues to the emotional satisfaction we seek from food.
Michelle and Nicki address cravings, creating structure around eating, and understanding the intentions behind our food choices. They also discuss strategies for managing stress levels throughout the day and share tips on safeguarding against situations that can trigger intense hunger and cravings.
They discuss:
- Differentiating physical hunger from emotional hunger [11:57]
- The concept of "volume eating" [16:58]
- Factors that drive food choices [18:34]
- The difference between emotional eating and balanced eating [25:03]
- Using the power of the pause to bridge communication between your body and brain [35:42]
- Factors that contribute to intense hunger and cravings [42:56]
- Not using willpower as a tool to stop appetite or hunger [58:14]
Join the Quiet The Diet Weight Loss Group Waitlist
Watch the episode on Youtube here
Connect with Nicki:
Follow Nicki on IG @nutrition.nicki
Podcast Links:
Quiet the Diet Podcast Page
Follow the pod on IG
Episode Page (with full transcript!)
Work with Michelle:
Work 1-on-1 with a functional Registered Dietitian at MSN LLC
8-Week Fitness & Nutrition Guide
Learn more about the practice
Free Resources:
Get started with any of our free guides
Sign up for the Newsletter
Join our FREE membership community!
Connect with Michelle:
Follow the pod on IG
Follow Michelle on IG
Understanding appetite is a key aspect of our exploration into functional nutrition and body positivity. Rather than reacting or judging our appetite, we're encouraged to approach it with curiosity. How can we better understand the signals our body is sending us?
In part one of this two part series on hunger, appetite and cravings, Michelle and Nicki dive into the historical association between appetite and illness, as well as the study of appetite suppressants for weight loss. They explore questions about the effectiveness and safety of decreasing appetite for weight loss and whether genetic factors influence our appetite.
Cravings, too, play a significant role in appetite. Could they be a result of nutrient deficiencies or imbalances? Can certain mental restrictions increase our cravings? How can we navigate cravings without falling into unhealthy patterns?
Listen in as Michelle and Nicki debunk myths, separate fact from fiction, and help you develop a healthier approach to your appetite.
They discuss:
- The physiology of hunger and appetite [12:25]
- Leptin hormone and its role in appetite regulation [14:46]
- How food cravings and appetite are influenced by hormones and stress [21:18]
- The underlying causes of food cravings [25:13]
- Relationship between low food access, overeating, and mental obsession [30:40]
- The impact of psychological restriction vs physical restriction [53:05]
- Why we should incorporate an additive mindset vs restrictive thinking [1:05:34]
This episode is sponsored by Veri. A continuous glucose monitor that provides personalized insights on what works best for our bodies and to really be able to quiet the diet. Get $30 with our code VSM-QUIETTHEDIET here.
** Links for the studies referenced are on our Episode Page!
Watch the episode on Youtube here
Connect with Nicki:
Follow Nicki on IG @nutrition.nicki
Podcast Links:
Quiet the Diet Podcast Page
Follow the pod on IG
Episode Page (with full transcript!) + Study links
Work with Michelle:
Work 1-on-1 with a functional Registered Dietitian at MSN LLC
8-Week Fitness & Nutrition Guide
Learn more about the practice
Free Resources:
Get started with any of our free guides
Sign up for the Newsletter
Join our FREE membership community!
Connect with Michelle:
Follow the pod on IG
Follow Michelle on IG
In this episode, Michelle sits down with Dr. Nicole LePera, also known as The Holistic Psychologist (@the.holistic.psychologist) on Instagram. Listen in as they dive deep into the importance of understanding and regulating our nervous system in order to create meaningful change in our lives.
Dr. LePera shares her personal journey of reconnecting with her heart and the transformative power it has had on her own well-being. You’ll learn how our emotions and behaviors are intricately tied to our nervous system and how being aware of this connection is the key to lasting change.
They discuss:
- Anxiety, beliefs, and the interconnectedness of mind and body [10:03]
- Holistic approach to mental health and nervous system regulation [20:03]
- The importance of emotional connection and safety in relationships [33:29]
- Unlearning beliefs and reconnecting with the body [44:32]
- Building emotional resilience and new habits [47:46]
- Heart-brain coherence and its impact on well-being [50:55]
- Managing chronic illness through mindfulness and self-awareness. [1:05:53]
- Emotional intelligence and self-awareness [1:1:38]
- Empathy, relationships, and personal growth [1:18:24]
This episode is sponsored by Veri. A continuous glucose monitor (CGM) that provides personalized insights on what works best for our bodies and to really be able to quiet the diet. Get $30 with our code VSM-QUIETTHEDIET here.
Watch on the episode on Youtube here
Connect with Dr. Nicole LePera:
The Holistic Psychologist Website
Grab the book: How to Be the Love You Seek
Follow Dr. Nicole on IG
Podcast Links:
Quiet the Diet Podcast Page
Follow the pod on IG
Episode Page (with full transcript!)
Work with Michelle:
Work 1-on-1 with a functional Registered Dietitian at MSN LLC
Join our holistic anxiety program
Learn more about the practice
Free Resources:
Get started with any of our free guides
Sign up for the Newsletter
Join our FREE membership community!
Connect with Michelle:
Follow the pod on IG
Follow Michelle on IG
In this episode, Michelle and Nicki are back with a (slightly controversial) episode to wrap up the season 😬 They’re getting into the issues with the current landscape of social media, why you see conflicting nutrition information, and how exactly to decipher it all!
They discuss:
- The issues with HAES, Intuitive Eating, Conventional Nutrition, AND Holistic nutrition accounts on social media
- Nutritionism - what is it & why is it a problem?
- Why all foods do NOT fit
- How to sift through the noise on social media
- Supplement ads - yes or no?
Subscribe to get your weekly dose of NYC-style-sarcasm, nutritional nuance and messages of healing.
Links:
20% off Purity Coffee - Code QUIETTHEDIET (1st order)
Follow Nicki on IG @nutrition.nicki
Work with Michelle and her free resources:
Quiet the Diet
Podcast Page
Episode Page (with transcript!)
Work 1-on-1 with a functional Registered Dietitian at MSN LLC
8-Week Fitness & Nutrition Guide
Learn more about the practice
Follow the pod on IG
Follow Michelle on IG
Sign up for the Newsletter
Join our FREE membership community! Timestamps
(14:30) Issues with Intuitive Eating & All Foods Fit accounts
(25:15) Issues with Holistic/Functional Nutrition accounts
(32:10) Why different Dietitians have differing recommendations
(39:55) Issues with Conventional Nutrition accounts
(43:42) Supplements in the online world
(51:00) How to sift through social media noise
(1:00:00) Why our view of “normal” is skewed
(1:04:20) What exactly to look for on social media
In this episode, Dr. Robert Kachko, ND comes back for the 2nd time on the pod to talk all things sleep! He and Michelle discuss the science behind sleep and what we get wrong when it comes to sleep remedies.
You’ll learn:
- How to naturally improve your sleep
- How to fall asleep AND stay asleep
- Sleep cycles
- All about clock genes
- What to look for in your sleep tracker
- How to get back to sleep if you wake up in the middle of the night
- Tips to reset your circadian rhythm
- How sleep meds work
Subscribe to get your weekly dose of NYC-style-sarcasm, nutritional nuance and messages of healing.
Links:
Your CBD Store Mt Kisco - Organic, 3rd-party lab tested CBD made in the US
Send a DM or call (914) 276-5409 for a FREE personalized consultation
+ Get 10% off + FREE shipping when you mention Quiet the Diet!
Dr. Kachko’s Resources:
NY Center for Integrative Medicine (NYC)
Connecticut Center for Integrative Medicine
Book a Discovery Call with Dr. Kachko
Work with Michelle and her free resources:
Quiet the Diet
Podcast Page
Episode Page (with transcript!)
Work 1-on-1 with a functional Registered Dietitian at MSN LLC
8-Week Fitness & Nutrition Guide
Learn more about the practice
Follow the pod on IG
Follow Michelle on IG
Sign up for the Newsletter
Join our FREE membership community!
Timestamps:
(7:00) Why do we need sleep?
(11:15) Sleep cycles & sleep trackers
(22:00) How to fall asleep (sleep initiation)
(34:50) Circadian rhythm & clock genes
(40:00) How to stay asleep (sleep continuation)
(45:25) Melatonin
(57:40) How sleep medications work
In this episode, Michelle takes you through what it’s like to live with a chronic illness, and how to actually start healing when you feel like it’s impossible.
You’ll learn actionable steps to get you through the healing process:
- How to stop negative thought spirals
- How to reduce anxiety related to your chronic illness
- Ways to push forward when you feel “stuck”
- When to fight, and when to surrender
- Why elimination diets may hurt instead of help
- How to promote safety in the body
Subscribe to get your weekly dose of NYC-style-sarcasm, nutritional nuance and messages of healing.
Links:
8-Week Fitness & Nutrition Guide
Work with Michelle and her free resources:
Quiet the Diet
Podcast Page
Episode Page (with transcript!)
Work 1-on-1 with a functional Registered Dietitian at MSN LLC
8-Week Fitness & Nutrition Guide
Learn more about the practice
Follow the pod on IG
Follow Michelle on IG
Sign up for the Newsletter
Join our FREE membership community!
Timestamps:
(6:23) Chronic gut issues
(10:20) What to do when you’re frantically searching for answers
(12:40) How to push forward when you feel “stuck”
(17:10) Why elimination diets may hurt instead of help
(21:30) How to promote safety in the body
(28:10) Actionable steps to get you through the healing process
(36:30) Key takeaways
In this episode, Michelle and Kari Natwick, gut health RD, dive into the all too common - but not normal - topic of BLOATING. Kari shares her own experiences with digestive discomfort and how isolating and scary it can feel. You’ll learn why it happens and how to banish bloating for good!
They share:
- What bloating is & why it happens
- Methods to treat bloating without restrictive elimination diets!
- A recording to listen to when you’re in the middle of symptoms (save for later!)
- The truth about lemon water - does it actually work?
- “Good” vs. “bad” gut bacteria
- Debunking the misconception of bloating as a normal occurrence
PLUS a discount on stool testing
Subscribe to get your weekly dose of NYC-style sarcasm, nutritional nuance and messages of healing.
Timestamps:
(6:03) Kari’s experiences as a WIC dietitian
(15:48) Why does bloating happen?
(21:35) Is lemon water helpful?
(25:28) Bad vs. good gut bacteria
(29:50) Risks of probiotics
(33:25) Bloating can be a scary experience
(35:05) Recording for acute bloating support
(43:06) The Migrating Motor Complex (gut motility)
(54:13) Bloating as a trigger for body image/ weight issues
(1:03:59) What to do for bloating
Links:
20% OFF Raw Rev Bars (Code: MICHELLE20)
8-Week Fitness & Nutrition Guide
Kari’s Resources –
Beat the Bloat Guide
GI Map (Stool Test) discount in QTD Community (Sign up for free > Click “labs” > GI Map)
www.gutbrainrd.com
Work with Michelle and her free resources:
Quiet the Diet
Podcast Page
Episode Page (with transcript!)
Work 1-on-1 with a functional Registered Dietitian at MSN LLC
8-Week Fitness & Nutrition Guide
Learn more about the practice
Follow the pod on IG
Follow Michelle on IG
Sign up for the Newsletter
Join our FREE membership community!
In this episode, Michelle sits down with Kaely McDevitt (@KaelyRD) to talk about all things thyroid health. They dive into how exactly the thyroid works, what it does, and what to do when it slows down (hypothyroidism) from a functional nutrition perspective.
They discuss:
- Reasons for (and symptoms of) hypothyroidism
- Weight loss resistance (and what to do about it!)
- What labs to request from your doctor
- Hashimoto’s & autoimmune hypothyroidism
- Effects of gluten consumption on thyroid function
- A functional nutrition approach to hypothyroidism (when medication isn’t enough!)
Timestamps:
6:04 What does the thyroid do & how?
**16:14 Symptoms of hypothyroid
20:24 Hashimoto’s & autoimmune conditions
24:14 Gluten & thyroid**
Subscribe to get your weekly dose of NYC-style-sarcasm, nutritional nuance and messages of healing.
Links:
20% OFF Raw Rev Bars (Code: MICHELLE20)
8-Week Fitness & Nutrition Guide
Kaely’s resources:
Follow Kaely on IG
Kaely’s website
Leveraging Labs program for practitioners
Work with Michelle and her free resources:
Quiet the Diet
Podcast Page
Episode Page (with transcript!)
Work 1-on-1 with a functional Registered Dietitian at MSN LLC
8-Week Fitness & Nutrition Guide
Learn more about the practice
Follow the pod on IG
Follow Michelle on IG
Sign up for the Newsletter
Join our FREE membership community!
In this episode, Michelle and Jill Blakeway, founder of the Yinova Center, explore the fascinating realm of energy medicine. Discover natural ways to support fertility, gain insights into how the mind influences the body’s healing process, and learn about the latest scientific advances in acupuncture!
They discuss:
- Barriers to alternative healing methods
- Chronic disease as a breakdown in body communication
- Strategies for supporting fertility and overcoming infertility diagnoses
- The transformative power of acupuncture in restoring body communication
- Harnessing the mind’s influence on the body’s healing process
- Integrating ancient healing practices with functional nutrition
- Gaining a Traditional Chinese Medicine perspective on cancer
Subscribe to get your weekly dose of NYC-style-sarcasm, nutritional nuance and messages of healing.
Links:
Pique Tea Radiant Skin Duo (15% off + Free shipping + Starter kit)
piquetea.com/quietthediet
Jill’s resources:
The Yinova Center (NYC)
Virtual Fertility Services
Follow Jill on IG
[BOOK] Energy Medicine: The Science and Mystery of Healing
Work with Michelle and her free resources:
Quiet the Diet
Podcast Page
Episode Page (with transcript!)
Work 1-on-1 with a functional Registered Dietitian at MSN LLC
8-Week Fitness & Nutrition Guide
Learn more about the practice
Follow the pod on IG
Follow Michelle on IG
Sign up for the Newsletter
Join our FREE membership community!
In this episode, Michelle does a deep dive into “Kitchen Herbalism" with Olivia Amitrano, founder of Organic Olivia. Olivia explains what holistic health actually means, and how to make herbalism easily understood and accessed by all.
They discuss:
- What a realistic healing journey looks like (Olivia shares her own!)
- What true herbalism & holistic health means
- How to feel comfortable with new & alternative healing modalities
- Chronic constipation remedies
- Easily accessible lifestyle changes
- Restoring our connection to ourselves & our world
- How to “be a human” again
- 3 Kitchen Herbs to begin your herbal journey
**Subscribe to get your weekly dose of NYC-style-sarcasm, nutritional nuance and messages of healing.
Timestamps:**
(6:55) What Olivia’s realistic healing journey looked like
(19:50) What herbalism & holistic health actually means
(30:25) Kitchen Herbalism - How to feel comfortable with new/ alternative healing modalities
(38:55) Financial access to alternative treatments
(47:55) Restoring the connection to ourselves & our world
(54:10) How to “be a human” again
(1:05:15) 3 Kitchen herbs to begin your herbal journey
Links:
Just Start Somewhere E-Book
(an 8-week Fitness & Nutrition Guide)
Olivia’s resources:
Follow Organic Olivia on IG
Shop Organic Olivia on IG
Organicolivia.com
What’s The Juice Podcast
Work with Michelle and her free resources:
Quiet the Diet
Podcast Page
Episode Page (with transcript!)
Work 1-on-1 with a functional Registered Dietitian at MSN LLC
Learn more about the practice
Follow the pod on IG
Follow Michelle on IG
Sign up for the Newsletter
Join our FREE membership community!
In this episode, Michelle explains how we can support our metabolism with Josh Kreifels, RD. They debunk common myths about metabolism, and talk about how we actually have morepower than we think to improve our metabolic health.
They discuss:
- What exactly is our metabolism?
- You are not doomed by your genetics
- The role of gut bacteria, thyroid hormones, and inflammation on metabolism
- Daily (doable) actions for metabolic health
- Cold plunging
- Pushing yourself in a positive way
Subscribe to get your weekly dose of NYC-style-sarcasm, nutritional nuance and messages of healing.
Timestamps:
(8:30) What makes functional nutrition different?
(16:57) What is metabolism?
(24:32) Why it’s more than just “calories”
(29:07) Influence of gut bacteria
(31:42) Thyroid & metabolism
(35:42) Inflammation & metabolism
(36:52) Daily (doable) actions for metabolic health
(51:47) Cold plunging
(70:47) How to know if you’re pushing yourself in a positive or negative way
(1:02:27) Protein
Links:
Purity Coffee - Code QUIETTHEDIET for 20% off your first order!Obesity Study (American Journal of Clinical Nutrition)Obesity Study: Chart
Josh’s resources:
Follow Josh on IG
Kreifwell.com
Work 1-on-1 with Josh
6-week Firm Foundation Course
Work with Michelle and her free resources:
Quiet the Diet
Podcast Page
Episode Page (with transcript!)
Work 1-on-1 with a functional Registered Dietitian at MSN LLC
Learn more about the practice
Follow the pod on IG
Follow Michelle on IG
Sign up for the Newsletter
In this episode, Michelle sits down with Erin Holt (the Funktional Nutritionist) to talk about all things heartburn/ reflux, stomach acid, and upper digestive system (stomach and up!). They get into the science behind why those symptoms may be occurring and how to address it!
They discuss:
- What is acid reflux and why is it so common?
- Conventional vs. functional treatment approaches
- The importance of stomach acid (yes, we actually need it!)
- What may be causing your symptoms
- The impact our mental/ emotional energy has on our physical body
Subscribe to get your weekly dose of NYC-style-sarcasm, nutritional nuance and messages of healing.
Timestamps:
(1:22) Intro to acid reflux & Erin Holt
(7:36) What is acid reflux and why is it so common?
(14:20) Conventional vs. functional reflux treatments
(17:41) Why do we need stomach acid?
(34:52) How to know if your stomach acid is too low (yes, that’s a problem!)
(41:07) Ways to reduce heartburn/ reflux symptoms
(58:52) The impact our mental/ emotional energy has on our physical body
Links
Pique Tea Radiant Skin Duo (15% off + Free shipping + Starter kit)
piquetea.com/quietthediet
Erin’s resources:
Follow Erin on IG @the.funktional.nutritionist
The Funk’tional Nutrition Podcast
Thefunktionalnutritionist.com
Work with Michelle and her free resources:
Quiet the Diet
Podcast Page
Episode Page (with transcript!)
Work 1-on-1 with a functional Registered Dietitian at Michelle Shapiro Nutrition LLC
Learn more about the practice
Follow the pod on IG
Follow Michelle on IG
Sign up for the Newsletter
Join our FREE membership community!
In this episode, Michelle sits down with Liz Wolfe, NTP and Stephanie Greunke, RD to discuss the history of the Paleo Diet and its evolution over the past 15 years. They touch on its history and health benefits, but also its downsides and what the paleo movement spiraled into.
They discuss:
- What is the paleo diet & why was it created?
- The response of different nutrition communities
- Strict paleo rules vs. general principles
- Downsides of the movement
- Its ties to orthorexia/ eating disorders/ diet culture
- Evolution of paleo into a functional health approach
- Where we go from here - finding a “structured flexibility” approach
Subscribe to get your weekly dose of NYC-style-sarcasm, nutritional nuance and messages of healing.
Timestamps:
(1:23) Intro to Steph & Liz
(8:25) The response to paleo from nutrition communities
(17:30) What is paleo, why was it developed?
(24:00) Strict paleo vs. following general principles
(30:00) Downsides of the paleo movement
(40:00) Ties to orthorexia/ eating disorders
(47:00) Evolution of paleo into a functional health approach
(51:00) When paleo became diet culture
(1:08:00) Where do we go from here? Structured flexibility approach
Links:20% OFF Raw Rev Bars (Code: MICHELLE20)
Liz Wolfe’s resources –
Balanced Bites podcast
https://realfoodliz.com/
Follow Liz on IG
Steph Greunke’s resources:
www.stephgreunke.com
The Doctor Mom podcast
Postpartum Reset Program
Follow Steph on IG
Work with Michelle and her free resources:
Quiet the Diet
Podcast Page
Episode Page (with transcript!)
Work 1-on-1 with a functional Registered Dietitian at Michelle Shapiro Nutrition LLC
Learn more about the practice
Follow the pod on IG
Follow Michelle on IG
Sign up for the Newsletter
Join our FREE membership community!
In this episode, Michelle sits down with Coach Jake Doleschal to discuss everything you need to know about nutritional supplements.
They discuss:
- What it means to TRULY look at supplements from a functional perspective
- The details of Vitamin D, Iron, Multivitamins, B12, and Glutathione
- How to achieve results by focusing on foundational health
- Integrating exercise, nutrition, and holistic health
- Why the conventional medicine system is failing us
Subscribe to get your weekly dose of NYC-style-sarcasm, nutritional nuance and messages of healing.
Timestamps:
(6:20) Intro to Jake
(10:30) Integrating exercise, nutrition, and holistic health
(19:48) Why the conventional medical system is failing us
(27:15) Fundamental nutrition truths for all
(42:00) Managing expectations in functional medicine
(45:00) Vitamin D
(51:15) Iron
(1:01:56) Multivitamins
(1:05:19) Magnesium
(1:11:06) B12 & B-vitamins
(1:18:01) Glutathione
Links:
Pique Tea Radiant Skin Duo (15% off + Free shipping + Starter kit)
piquetea.com/quietthediet
Coach Jake Doleschal’s resources:
Weekly WhatsApp Educations & Protocols
Follow Jake on IG @coach_jakedoleschal
A Gut Feeling Podcast: Apple / Spotify
Work with Michelle and her free resources:
Quiet the Diet
Podcast Page
Episode Page (with transcript!)
Work 1-on-1 with a functional Registered Dietitian at Michelle Shapiro Nutrition LLC
Learn more about the practice
Follow the pod on IG
Follow Michelle on IG
Sign up for the Newsletter
Join our FREE membership community!
Functional nutrition conference 2023
In this episode, Michelle and Nicki are back for Season 2 to discuss the impact that people and situations around us can have on our eating behaviors. Specifically on vacation and holidays, how do we navigate these pressures and situations in order to prioritize our health and nutrition goals/ concerns?
They discuss:
- The influence of culture and family on our eating habits during holidays
- How to best prepare yourself to feel great nutritionally on vacation
- Navigating both emotionally safe and unsafe family dynamics around food
- Feeling disengaged from your body during group eating
- People pleasing vs. prioritizing your own health needs
- Tips for dealing with (and preparing for) all of the above!
Subscribe to get your weekly dose of NYC-style-sarcasm, nutritional nuance and messages of healing.
Links:
Purity Coffee - Code QUIETTHEDIET for 20% off your first order!
Healthy Travel Guide
Follow Nicki on IG @nutrition.nicki
Work with Michelle and her free resources:
Quiet the Diet
Podcast Page
Episode Page (with transcript!)
Work 1-on-1 with a functional Registered Dietitian at Michelle Shapiro Nutrition LLC
Learn more about the practice
Follow the pod on IG
Follow Michelle on IG
Sign up for the Newsletter
Join our FREE membership community!
Functional nutrition conference 2023
Timestamps:
(5:52) Experiencing chronic illness symptoms in social situations
(6:00) How to best support chronic illness warriors in your life
(13:10) People pleasing vs. prioritizing your own health
(20:47) How other people’s comments/ behaviors influence our eating habits
(28:22) Ways to feel good on vacation & while traveling
(34:10) Navigating social events
(42:25) Advice for those who don’t feel emotionally safe around holidays
(54:34) Strategies to use in social situations
NOTE: Season 2 of QTD will be coming back MAY 1st!
–––
🎉 ENTER QTD SEASON 1 FREE GIVEAWAY 🎉
What each of our 2 winners gets (seriously!)
- Further Food Vanilla Collagen
- Chomps Grass-fed Beef Sticks
- LMNT Electrolytes (variety pack)
- Raw Rev Protein bars (variety pack)
- Redmond Real Salt
- Jigsaw Health Adrenal Cocktail Supplement
- Flackers
- MUD\WTR Adaptogen Coffee Alternative
- Banyan Botanicals Massage Oil
- Lavender Epsom Salt
- Hu Kitchen Dark Chocolate Covered Almonds
- Cold-pressed Extra Virgin Olive Oil
WINNERS WILL BE ANNOUNCED ON THE PODCAST & INSTAGRAM APRIL 24TH!
How to enter:
(Up to 2 entries per person):
1. 1 entry via Instagram stories
- Screenshot your favorite podcast episode, post it to your IG story, and tag @quietthedietpod in your story
2. 1 entry via Apple Podcast reviews (or a rating on Spotify)
- Go to Apple Podcasts > Quiet the Diet > Scroll down to “write a review”
- Screenshot your written review and email to nicki@michelleshapirord.com
- If you’ve already written a review, send us a screenshot or your review title and username.
–––
In this episode, Michelle and her staff Dietitian, Nicki Parlitsis, RD recap season 1 and talk about what they “missed” from each episode! They have some juicy new tidbits to fill in the gaps, like how to identify your inner authentic self, exact lab values to look for, how much protein to aim for in your diet (and how exactly to get there!)
They discuss:
- “What we missed” in each episode of Season 1!
- Supporting digestive issues while working through disordered eating
- Fighting “diet culture” vs. empowering YOU and building resiliency
- Separating our diagnosis from our identity
- Optimal ranges for essential lab markers (glucose panel, cholesterol)
Subscribe to get your weekly dose of NYC-style-sarcasm, nutritional nuance and messages of healing.
* Mentioned in the episode *
The Gluten Free Guide to NYC & beyond
The Protein Guide
Join the FREE QTD Community
Nerva Gut-directed Hypnotherapy app
Work with Michelle and her free resources:
Quiet the Diet
Podcast Page
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In this episode, Michelle sits down with Sarah Edmondson, actor and NXIVM whistleblower, to talk about how exactly to identify a “cult” or “culty” selling tactics in the nutrition and diet industry. They compare the manipulative messaging in both cults and diet culture, with tangible tips for how to access your own intuition in these situations.
They discuss:
- Sarah’s background and experience in the NXIVM cult
- Comparison between cult messaging and manipulative messaging in diet culture
- Red flags to look out for with fad diets or self-help programs
- Cult-like behavior in healthcare sales tactics
- How to spot coercive control in diets & personal development programs
- Choosing that health components that resonate with you vs. blindly following a diet fad or trend
- Accessing your own intuition
Subscribe to get your weekly dose of NYC-style-sarcasm, nutritional nuance and messages of healing.
Links –
Sarah Edmondson’s resources:
A Little Bit Culty podcast
Scarred: The True Story of How I Escaped NXIVM
Cult Recovery Resources
Follow Sarah on IG
Work with Michelle and her free resources:
Quiet the Diet
Podcast Page
Episode Page (with transcript!)
Work 1-on-1 with a functional Registered Dietitian at Michelle Shapiro Nutrition LLC
Learn more about the practice
Follow the pod on IG
Follow Michelle on IG
Sign up for the Newsletter
Join our FREE membership community!
Functional nutrition conference 2023
Timestamps:
(1:23) Intro to Sarah Edmondson and the NXIVM cult
(11:24) The cults within diet culture
(24:34) How to spot cult-like messaging in diets, health programs, and healthcare practitioners
(33:33) Accessing your own intuition to create your own system of health beliefs
(39:57) Red flags of culty sales tactics
(44:11) What makes you prone to culty diet culture tactics
(52:15) Divisiveness in the health, nutrition, and diet space
In this episode, Michelle sits down with Andrea Nakayama, Functional Medicine Nutritionist & Founder of the Functional Nutrition Alliance. They dive into how to navigate medical appointments and get the most results from them, despite the biases that many people experience while in appointments. You’ll learn about how to navigate conventional medical appointments as well as functional and what it truly means to be your own advocate.
They discuss:
- Functional nutrition
- Why you might leave the doctor’s office feeling unsatisfied
- How to decipher our bodies’ signs/symptoms
- How to advocate for yourself in healthcare visits (step-by-step)
- Medical gaslighting - what it is & how to heal from it
- Case study: Hypothyroidism - standard vs. functional medicine treatment
Subscribe to get your weekly dose of NYC-style-sarcasm, nutritional nuance and messages of healing.
Links:
Blog Post: Weight Bias in Healthcare
Download the Symptom TrackerThe Functional Nutrition Matrix - image & explanation
Join our FREE membership community!
Andrea Nakayama’s resources:
Andrea's Website
Functional Nutrition Alliance program
Work with Michelle and her free resources:
Quiet the Diet
Podcast Page
Episode Page (with transcript!)
Work 1-on-1 with a functional Registered Dietitian at Michelle Shapiro Nutrition LLC
Learn more about the practice
Follow the pod on IG
Follow Michelle on IG
Sign up for the Newsletter
Timestamps:
(6:00) Functional nutrition explained; Improving outcomes by combining convention & functional medicine
(12:45) Why people feel crappy leaving doctors’ appointments
(16:00) Signs/ symptoms as a message between the brain & body
(21:30) How to advocate for yourself in healthcare visits
(30:00) Medical gaslighting - what it is & how to heal
(36:30) Case study: Hypothyroidism - standard vs functional medicine treatment
In this episode, Michelle sits down with Dr. Bhaswati Bhattacharya, MD to talk about Ayurvedic medicine, the status of our current medical system, and ancient Ayurvedic wisdom. They discuss:
- Dr. B’s unique background combining Western & traditional Eastern medicine
- Intro to Ayurveda
- Dosha types explained, and how they can adapt with the weather/ seasons
- How we can incorporate cultural foods into an Ayurvedic eating pattern
- How Intuitive Eating may be contradictory to traditional Ayurvedic practices
- Why chronic disease rates are so high
Subscribe to get your weekly dose of NYC-style-sarcasm, nutritional nuance and messages of healing.
Links:
QUIZ: Find your Dosha type!
Medical error: The 3rd leading cause of death
Here’s where to find Dr. Bhattacharya:
Follow Dr. B on Facebook
Follow Dr. B on Instagram
Follow Dr. B on Twitter
Connect with Dr. B on LinkedIn
ResearchGate profile
Academia.edu profile
Work with Michelle and her free resources:
Quiet the Diet
Podcast Page
Episode Page (with transcript!)
Work 1-on-1 with a functional Registered Dietitian at Michelle Shapiro Nutrition LLC
Learn more about the practice
Follow the pod on IG
Follow Michelle on IG
Sign up for the Newsletter
Timestamps:
(1:27) Dr. Bhattacharya’s background
(11:55) Combining her Phd in modern medicine with a traditional Eastern approach
(20:09) What exactly is Ayurveda?
(23:04) How your dosha changes with the weather/ seasons
(34:05) How do we incorporate cultural foods into an Ayurvedic eating pattern?
(43:00) Dr. B’s perspective on the intuitive eating movement
(1:00:24) Dr. B’s take on why chronic disease is so common now
In this solo episode, Michelle chats about the nuances relating to gluten and elimination diets, and why most people go about this conversation in the wrong way. She discusses her “middle ground approach” to eliminating gluten and other foods that may be causing your symptoms. You’ll hear about:
- Symptoms of gluten sensitivity
- Ways you can respond to opinions about your choice to not eat gluten
- How gluten may damage the gut lining and cause an immune/ inflammatory response
- Healing the long-term effects of gluten-induced gut damage
- What to consider with gluten and eating disorders
- Elimination and FODMAP diets
- Why dairy may not be a concern
Subscribe to get your weekly dose of NYC-style-sarcasm, nutritional nuance and messages of healing.
Links:
Work with Michelle and her free resources:
Quiet the Diet
Podcast Page
Episode Page (with transcript!)
Work 1-on-1 with a functional Registered Dietitian at Michelle Shapiro Nutrition LLC
Learn more about the practice
Follow the pod on IG
Follow Michelle on IG
Sign up for the Newsletter
Timestamps:
(1:23) Intro to gluten/ elimination diets, gluten sensitivity testing
(5:20) Symptoms of gluten sensitivity
(10:00) How to respond to other’s opinions about your choice to eat or not eat gluten
(13:50) How exactly gluten causes health issues to the gut lining, who this may affect
(18:15) Restoring the gut lining after gluten is removed - healing the long-term effects of gluten-induced damage to the gut
(20:30) Consideration in eating disorders/ disordered eating - How physical symptoms in the gut may be directly impacting mood and food choices
(26:00) Elimination diets, FODMAP diets, naturally gluten-free alternatives
(31:20) Why dairy may not be as important to eliminate as gluten
(37:15) What to do if you start to develop food fears
In this episode, Michelle sits down with her long-time friend and mentor, Dr. Robert Kachko, a Naturopathic Doctor and trauma-informed practitioner. They dive into what trauma is and how it manifests physically/ mentally in the body (in ways we may not even be aware of!) You’ll learn about reconnecting your mind and body, and how the two may have become dis-**connected in the first place.
They discuss:**
- What is trauma-informed medicine?
- The difference between stress, anxiety, and trauma
- How trauma can manifest physically (think: IBS, joint pain)
- The cellular/ biological impact of trauma
- How to integrate trauma work into talk therapy and other therapeutic modalities
- Mind-body reintegration
- Simple steps to take (today) to increase your body’s resiliency and calm the nervous system through breathing techniques
Subscribe to get your weekly dose of NYC-style-sarcasm, nutritional nuance and messages of healing.
Links:
FREE Guided Hypnotherapy session
Get Anxiety Proof (Self-paced, online course to reduce anxiety naturally)
Listen to The Anxiety Episode (Episode 2)
Dr. Kachko’s resources: NYC Integrative Website
Book a Discovery Call with Dr. Kachko
Work with Michelle and her free resources:
Quiet the Diet
Podcast Page
Episode Page (with transcript!)
Work 1-on-1 with a functional Registered Dietitian at Michelle Shapiro Nutrition LLC
Learn more about the practice
Follow the pod on IG
Follow Michelle on IG
Sign up for the Newsletter
Timestamps:
(2:32) Intro to Dr. Kachko
(7:35) How trauma plays a role in both physical and mental symptoms of the body (e.g. IBS, joint pain)
(14:43) The biological process of storing trauma as a survival mechanism.
(20:20) Integrating talk therapy and modern medicine with trauma/ EMDR work, and the difference between implicit vs. explicit memory
(24:03) Mind-body reintegration and the power of listening to your body
(28:52) The difference between stress, anxiety, and trauma
(34:02) Why we become aware of “smaller” health issues once we starting learning to deal with our trauma
(41:08) The cellular impact of trauma
(49:31) Simple steps to take (today) to increase your body’s resiliency and calm the nervous system through breathing techniques
In this episode, Michelle settles the controversy of cholesterol, saturated fat, and omega-6/seed oils with J Gulinello, nutritional therapist and researcher. They get deep into the history of the cholesterol-heart myth and all players involved. You’ll learn why serum cholesterol (measured in bloodwork) is not necessarily correlated with disease, and which factors are a better indicator of risk. They discuss:
- History of the cholesterol-heart disease theory and why it’s perpetuated in the medical community
- Blood cholesterol levels: Why they may not be the key marker of disease risk (and what to look at instead)
- Reasons we should not fear red meat and saturated fat from animal sources
- Mitochondrial dysfunction
- All about seed oils and omega-6 fats: What they are and why we should minimize them in the diet
- Tips for how to choose healthier fats in your diet
Subscribe to get your weekly dose of NYC-style-sarcasm, nutritional nuance and messages of healing.
Links –
Picture: Omega 6 vs. Omega 3 Pathways
American Heart Journal 2009 (doi: 10.1016/j.ahj.2008.08.010)
Graph: LDL levels and heart events
CETP Inhibitors 2017 NEJM (doi: 10.1056/NEJMoa1609581)
Blog: The Truth About Cholesterol
Blog: 5 Ways to Lower Cholesterol Naturally (when necessary)
J’s resources and more:
perpetualhealth.co
Follow J on IG
Follow J on Substack (articles)
Ancestral Wellness Retreat
Work with Michelle and her free resources:
Quiet the Diet
Podcast Page
Episode Page (with transcript!)
Work 1-on-1 with a functional Registered Dietitian at Michelle Shapiro Nutrition LLC
Learn more about the practice
Follow the pod on IG
Follow Michelle on IG
Sign up for the Newsletter
Timestamps:
(2:40) Intro & how J transitioned into nutrition after a music career
(6:29) Background of cholesterol and why dietary intake is not the determining factor of serum levels
(9:18) The cholesterol “soap opera”: A detailed timeline of the diet-heart myth
(15:25) - Why serum cholesterol (blood work) is not necessarily correlated with heart disease
In this episode, Michelle chats with Jillian Greaves, an integrative and functional Dietitian for women. They explain the ins and outs of carbohydrates, blood sugar, and insulin resistance from the basics to the nitty gritty. You’ll hear tangible strategies for how to optimize your blood sugar and find your carb “sweet spot.”
- Understanding insulin resistance, blood sugar, and cortisol
- Why going super low carb for weight loss may not be the answer
- Relationship between insulin and hormones (cortisol, thyroid, sex hormones)
- Why balancing blood sugar is step 1 for PMS, PMDD, fertility, PCOS, and endometriosis
- Optimal targets for blood sugar levels: The difference between functional vs. conventional ranges
- Nutrition & lifestyle strategies for making insulin more sensitive
- Importance of nutrient timing: Eating based on circadian rhythm
- Intermittent fasting pros and cons for blood sugar management
- Supportive vitamins, minerals, and herbs
Links:
6 Steps to Manage Blood Sugar and Lower Anxiety
Jillian’s resources and more:
Jillian’s Website
Follow Jillian on IG
Free Blood Sugar guide
Eat to Heal PCOS Online Course
Work with Michelle and her free resources:
Quiet the Diet
Podcast Page
Episode Page (with transcript!)
Work 1-on-1 with a functional Registered Dietitian at Michelle Shapiro Nutrition LLC
Learn more about the practice
Follow the pod on IG
Follow Michelle on IG
Sign up for the Newsletter
Timestamps:
(1:04) What are carbohydrates? What nutrients do they provide?
(4:57) Understanding insulin resistance, blood sugar, and cortisol
(16:34) Why LOW blood sugar deserves a place in the conversation as well; Why going super low carb for weight loss may not be the answer
(25:46) The relationship between insulin and hormones (cortisol, thyroid, sex hormones); Why balancing blood sugar is step 1 for PMS, PMDD, fertility, PCOS, and endometriosis
(29:45) Optimal targets for blood sugar levels - the difference between functional vs. conventional ranges & why?
(33:57) Strategies for making insulin more sensitive and finding your carb “sweet spot”
(37:58) Importance of nutrient timing: Eating based on circadian rhythm; Intermittent fasting - pros and cons for blood sugar management
(42:33) Vitamins, minerals, and herbs that can support insulin sensitivity and blood sugar management
(49:00) Simple lifestyle strategies for balancing blood sugar
In this episode, Michelle chats with Dr. Gabrielle Lyon, functional medicine doctor and expert in muscle-centric medicine. They talk about the importance of consuming high-quality protein for health and longevity, and address what muscle does for our health beyond our aesthetics. Then, Dr. Gabrielle Lyon shares some personal anecdotes of her own history with veganism (!!), leaving her with serious health effects and jump starting her career in protein-forward medicine. They discuss:
- The importance of protein and muscle mass in aging and longevity
- Muscle is more than aesthetics and physical activity - it’s impact on the immune system, inflammatory responses, nutrient utilization, and hormones!
- Focusing on the QUALITY of muscle tissue (not just quantity)
- Importance of protein consumption for health and longevity. What this means for vegans, vegetarians, and plant-based diets.
- Why are we seeing a push for plant-based eating right now? (Hint: It goes back to World War II)
- Dr. Gabrielle Lyon’s “origin story” - Why she has made it her mission to emphasize the importance of protein and muscle in her everyday practice
- Dr. Gabrielle’s personal history of drastic health effects following a vegan and macrobiotic diet, importance of including animal protein in our diets
Links:
Download the FREE Protein GuidTRAIN e!
Dr. Gabrielle Lyon’s resources and more:
Website
Follow Dr. Gabrielle on IG
The Dr. Gabrielle Lyon Show (podcast)
Forever Strong meal plan with Daily Dose
–
Work with Michelle and her free resources:
Quiet the Diet
Podcast Page
Episode Page (with transcript!)
Work 1-on-1 with a functional Registered Dietitian at Michelle Shapiro Nutrition LLC
Learn more about the practice
Follow the pod on IG
Follow Michelle on IG
Timestamps:
(1:23) Introduction to Dr. Gabrielle Lyon and muscle-centric medicine, shifting the focus from excess fat to inadequate muscle mass
(10:34) What exactly IS muscle tissue? Muscle is more than aesthetics and physical activity - it’s an endocrine organ system!
(17:46) Importance of protein consumption for health and longevity, what this means for plant-based diets.
(26:08) Nutritional history - why we’re seeing a push for plant-based eating right now
(30:03) Benefits of red meat, why it’s been vilified in recent years, debunking myths about meat and cholesterol, controversy of the rise of veganism and carnivore diets
(39:16) Dr. Gabrielle Lyon’s “origin story” - Why she has made it her mission to emphasize the importance of protein and muscle in her everyday practice
(51:07) Dr. Gabrielle’s history of drastic health effects following a vegan and macrobiotic diet, importance of including animal protein in our diets
In this episode, Michelle chats with Stephanie Mara Fox, Somatic Nutritional Counselor and expert on binge eating. They discuss the connection between our mind and body, why we binge eat, and provide tangible tools to use before, during, and after an episode of binge or emotional eating. They talk about:
- Stephanie’s personal connection to disordered eating and digestive issues
- How our nervous system responds to a threat (or stress)
- Food as an experience of love and safety, especially during periods of trauma
- Why we binge eat
- Strategies and the Somatic Eating (trademarked by Stephanie) approach
- How to know when to sit in the discomfort and when to lean on behaviors
- Tapping into your internal authentic voice, healing your inner child
- Tools to check in with yourself throughout the day
Links
Work with Stephanie and her free resources:
1-on-1 Somatic Eating Nutrition Counseling
11-week Somatic Eating Group Program
Intro to Somatic Eating mini course
Mentorship for Coaches
Listen to the Satiated Podcast
Follow Stephanie on IG
Follow Stephanie on TikTok
Work with Michelle and her free resources:
Quiet the Diet
Podcast Page
Episode Page (with transcript!)
Work 1-on-1 with a functional Registered Dietitian at Michelle Shapiro Nutrition LLC
Learn more about the practice
Follow the pod on IG
Follow Michelle on IG
Timestamps:
(1:20) Intro by Michelle into to the current model/ concepts of binge eating recovery and innovative, supportive strategies Michelle and Stephanie use with
(6:30) Stephanie Mara Fox discusses her personal connection to disordered eating and digestive concerns, defining her term “Somatic Eating”
(10:00) How the body’s nervous system responds to a threat, stress, or trauma
(12:55) The connection between digestive issues and disordered eating, trauma, dysregulation, and chronic dieting
(20:10) Why we binge eat; Strategies for binge eating (conventional vs. somatic approach)
(28:30) How to know when to sit in the discomfort vs. using strategies to shift your response
(39:34) Listening to our internal conversations before a binge (using internal family systems) to identify the root cause and put language to our inner child
(55:28) Tools to check in with yourself throughout the day and reduce frequency of bingeing over time
In the first part of the episode, Michelle talks about her personal experience with anxiety and panic attacks, explaining how to decode and respond to our internal anxiety in a neutralizing way. She also gives tangible tools to use during times of high anxiety/ panic and gives helpful insight into what is happening in the body during stress.
She then sits down with Amanda Montalvo, RD (@hormonehealingrd) to discuss the physiology of anxiety and tangible steps we can take to de-stress. They discuss :
- Being addicted/ conditioned to stress and the rush of hormones
- The impact of stress and anxiety on the female body
- The body’s physiological response to stress, step-by-step
- How stress depletes our minerals, specific minerals that are affected and why
- Stress and blood pressure (Hint: It’s not just about sodium!)
- Benefits of hair mineral testing
- HPA Axis dysregulation, how to support your adrenal glands
- How THYROID is affected by stress, anxiety, and mineral deficiencies
- The ONE thing you can do today to help your body recover from stress
Links:
Get anxiety + panic attack support from a functional nutrition and naturopathic perspective with our 8 week online self-guided program “Anxiety Proof”
Work with Amanda and her free resources:
Follow Amanda on IG @HormonehealingRD
Are You Menstrual? Podcast with Amanda Montalvo
Master Your Minerals course
Adrenal Cocktail Recipes
Work with Michelle and her free resources:
Quiet the Diet
Episode Page (with Transcript)
Work 1-on-1 with a functional Registered Dietitian at Michelle Shapiro Nutrition LLC
Learn more about the practice
Follow the pod on IG
Follow Michelle on IG
Timestamps:
(2:00) Michelle’s experience with panic attacks, anxiety symptoms as a results of drastic-weight loss
(3:30) Michelle’s visual explanation of what anxiety does for us, how to use our anxiety as an opportunity to let us know what’s going on in our body.
(6:00) What to do during a rush of anxiety or panic attack, hormones & anxiety from an evolutionary perspective
(14:22) Amanda Montalvo (@hormonehealingrd) talks about being addicted to stress & the rush of stress hormones on a daily basis
(20:54) The impact of stress and anxiety on women’s bodies in particular
(25:21) Amanda walks through the body’s physiological response to stress, step-by-step
(31:11) How stress depletes our minerals, specific minerals that are affected and why
(36:21) Stress and blood pressure (Hint: It’s not just about sodium!)
(46:45) Benefits of hair mineral testing
(49:05) HPA Axis dysregulation, how to support your adrenal glands, adrenal cocktails
Check out our debut episode! Podcast host (and your new best friend) Michelle Shapiro, an integrative and functional Registered Dietitian, talks the TRUTH about current trends in nutrition. In this episode we discuss:
- Michelle’s own personal story of drastic weight loss efforts which she does not recommend, and the health consequences that can ensue
- Body neutrality and weight loss through a functional nutrition lens
- The crucial difference between body neutrality and body positivity, and what this means for your health journey
- The truth about current trends in nutrition (think: Body positivity, HAES, Intuitive Eating)
- Tangible steps for how to determine if/when weight loss is right for YOU
- How to access your authentic inner voice and be your own healthcare advocate
We hope you stick around for a season full of captivating and practical information to help you Quiet the Diet and become the best version of YOU!
Weight Bias in Healthcare (blog post)
Work 1-on-1 with a functional Registered Dietitian at Michelle Shapiro Nutrition LLC
Learn more about the practice
Follow the pod on IG
Follow Michelle on IG
Timestamps:
(5:00) Background about Michelle’s drastic weight loss journey (what NOT to do!) and personal experiences growing up in a larger body
(7:25) Evidence of why weight loss is not always good. Health effects of Michelle’s rapid weight loss: Anxiety, panic attacks, hair loss, fatigue, acid reflux, hypothyroid and the positive aspects of her weight loss
(12:00) What is functional nutrition? Root-cause healing vs. treating symptoms
(15:05) Michelle’s take on nutrition current movements: Health at Every Size and Body Positivity. What they get right & what they don’t.
(21:40) Why/how do we Quiet the Diet? How to access your own authentic voice to make autonomous food choices.
(26:12) How social media is incorrectly lumping beneficial ancient modalities in with the “diet culture”
(31:28) 3 Steps you can take right now to determine if weight loss is right for you
(36:35) The problems with “intuitive eating” and how to ACTUALLY eat intuitively
(40:23) What’s coming up this season!
Welcome to "Quiet the Diet", the podcast, hosted by Michelle Shapiro, Integrative/Functional Registered Dietitian from NYC. Michelle has supported over 1000 clients to reverse anxiety, approach their weight with love, and heal digestive issues. Utilizing humor, nuance, and compassion, Michelle helps clients access their own liberating self-awareness.
On the podcast, Michelle shares her own journey of losing weight the wrong way (and what the consequences of that drastic 100 pound weight loss were), and how she learned to prioritize whole-body health as a result (instead of restrictive diets.)
The goal of “Quiet the Diet” is to empower listeners to make health decisions autonomously, every single time they eat. The podcast will arm the listener with the education and support needed to make health decisions based on their own terms. The podcast is a guide to mastering one’s health by listening to one’s self.
On "Quiet the Diet," Michelle is not afraid to have hard conversations and tackle difficult topics if it means helping her listeners. She will bring on innovative guests from the healthcare space to shed unique light on important topics. From functional nutrition to the latest research in integrative medicine, Michelle covers it all with her signature nuance and compassion.
Whether you're looking to improve your health and well-being or just want to learn more about functional medicine and body neutrality, "Quiet the Diet" has something for everyone. Tune in and join Michelle on her journey to help people quiet the noise of fad diets and focus on nourishing their bodies and minds.
Follow Michelle:
Instagram
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