The Millennial Nutritionist: Recent Episodes
Illa Garcia, MS, RDN
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking. If you want science-back nutrition information and a sustainable approach to weight loss from a professional, this is the podcast for you!
Bada Bean Discount Link: www.badabeansnacks.com/themillennialnutritionist
Use code "THEMILLENNIALNUTRITIONIST" at checkout for 15% off
Summary:
- Folate/ Folic Acid
- Iron
- Iodine
- Choline
- Calcium
- Vitamin D
- Specific Foods to Add in During Pregnancy
- Example Meal Plan
Links Mentioned:
- https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/anemia-during-pregnancy/art-20114455#:~:text=Your%20body%20uses%20iron%20to,supply%20oxygen%20to%20your%20baby
- https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20045082
- https://www.dietaryguidelines.gov/
- Millennial Living Iron 101 Module: https://tmn-club.circle.so/c/educationalandfood-demo-videos/march-101-module-should-i-take-an-iron-supplement-ways-to-increase-iron-intake-through-your-diet-8a7b8108-4860-4611-adc3-fbcad84c2560
- Dairy Podcast Episode https://open.spotify.com/episode/2P0uZvJdxEemhLyjbHNaYd?si=8yPg7lgVRCOVRmwHatuMjQ
- Overall Pregnancy Nutrition Episode: https://open.spotify.com/episode/2NsbtVpXpidvVz8A6AMBKR?si=bvIG_hxtTa-wNT72DatUPw
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Email List Sign Up- https://themillennialnutritionist.com/weekly-wrap
Instagram- https://www.instagram.com/the.millennial.nutritionist/
Tiktok- https://www.tiktok.com/@millennialnutritionist?lang=en
Youtube- https://www.youtube.com/c/themillennialnutritionist
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
Summary:
- Does breakfast actually help us to lose weight?
- What can breakfast help with?
- How to build a healthy breakfast
- Correcting/ balancing common breakfast meals that I see with clients
- 3 habits that are preventing you from eating a healthy breakfast
Links Mentioned:
- https://www.health.harvard.edu/blog/eating-breakfast-wont-help-you-lose-weight-but-skipping-might-not-either-2019041916457
- https://www.healthline.com/nutrition/protein-at-breakfast-and-weight-loss#TOC_TITLE_HDR_4
- https://pubmed.ncbi.nlm.nih.gov/16002798/
- Millennial Living Breakfast Meal Prep Ideas: https://tmn-club.circle.so/c/pdf-resources/august-guide-breakfast-meal-prep-ideas-3094bfb5-3845-41be-b1f1-7387eef33087
Millennial Living “5 Tips for a TMN-Approved Breakfast” https://tmn-club.circle.so/c/educationalandfood-demo-videos/5-tips-for-a-tmn-approved-breakfast-fe6ee5dc-e98d-46e7-87ce-ff8feea6cfe2
Protein Episode: https://open.spotify.com/episode/03p7suiFvePhgd3W5bW1jP?si=HcDYgoOjRKOujQGbxK2umA
Meal Ideas Youtube Video: https://youtu.be/9kEROa0pi6Q
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Email List Sign Up- https://themillennialnutritionist.com/weekly-wrap
Instagram- https://www.instagram.com/the.millennial.nutritionist/
Tiktok- https://www.tiktok.com/@millennialnutritionist?lang=en
Youtube- https://www.youtube.com/c/themillennialnutritionist
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
Summary of Interview:
- Why is prenatal nutrition important?
- 1st trimester nutrition tips for nausea
- Weight gain during pregnancy
- Calorie recommendations per trimester
- Which foods should be avoided?
- Can you eat certain foods to rush labor?
Check out Mel’s Balanced Bump Method: https://wellbymelnutrition.com/
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Email List Sign Up- https://themillennialnutritionist.com/weekly-wrap
Instagram- https://www.instagram.com/the.millennial.nutritionist/
Tiktok- https://www.tiktok.com/@millennialnutritionist?lang=en
Youtube- https://www.youtube.com/c/themillennialnutritionist
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
Summary of Interview:
- Why did you want to become a dietitian?
- What makes you a good weight loss counselor for TMN?
- What are your biggest tips for someone who is just starting to lose weight?
- What are the nutritional/ wt loss challenges for Gen Z?
- How can you help with that?
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Email List Sign Up- https://themillennialnutritionist.com/weekly-wrap
Instagram- https://www.instagram.com/the.millennial.nutritionist/
Tiktok- https://www.tiktok.com/@millennialnutritionist?lang=en
Youtube- https://www.youtube.com/c/themillennialnutritionist
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
Drink Wholesome Discount Link: https://www.drinkwholesome.com/?ref=TMN
Use code "illagarcia" at checkout for 10% off
Challenges/ Tips:
- Vacations
- Beach Guide
-
When people are visiting you
-
Pool Days
- Tips for Kids on Summer Break
- Summer Produce Ideas
- Walking in the heat
- Summer Cookouts/ July 4th
Links Mentioned:
- How to Lose Weight this Spring: https://open.spotify.com/episode/1Iu1Z0tCifS0rQjOAFZE8t?si=8hrDenzBTOC6pMWj8tuTgg
- Travel Tips Episode: https://open.spotify.com/episode/5hCYmatMyDoff497v5vb0v?si=GRA5LWuRRwG3_aq90CCgWw
Email List Sign Up- https://themillennialnutritionist.com/weekly-wrap
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Instagram- https://www.instagram.com/the.millennial.nutritionist/
Tiktok- https://www.tiktok.com/@millennialnutritionist?lang=en
Youtube- https://www.youtube.com/c/themillennialnutritionist
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
Firebelly Tea Discount Link: https://www.firebellytea.com/ILLA
Use code "ILLA" at checkout
FAQ’s:
- I don’t understand what you’re saying
- How much of a deficit do I need to be in?
- What determines how many calories you should eat/ resting metabolic rate?
- OMAD diet and eating a lot of calories to lose weight
- Accuracy of apple watch calorie burn?
Links Mentioned:
- Original Youtube Short: https://youtube.com/shorts/2BdBYE-WL4k?si=1eR1_5UnV96xmEBK
- Online Calorie Calculator Episode: https://open.spotify.com/episode/4jjgxidRJ4uhLNxZ41WmPv?si=29982aca8b484cbc
- Hormones and Weight Loss: https://open.spotify.com/episode/4Je5PBKNGhQRrD6cTY2PYa?si=d0ecb8c681824a39
Email List Sign Up- https://themillennialnutritionist.com/weekly-wrap
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Instagram- https://www.instagram.com/the.millennial.nutritionist/
Tiktok- https://www.tiktok.com/@millennialnutritionist?lang=en
Youtube- https://www.youtube.com/c/themillennialnutritionist
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
Bada Bean Discount Code: https://www.badabeansnacks.com/themillennialnutritionist
Use code "THEMILLENNIALNUTRITIONIST" at checkout
Summary:
- Thoughts on the Poppi Situation
- What does Fiber help with?
- Top challenges to eating more fiber -> with solutions!
- Your fiber questions answered
- My favorite fiber foods
- Tips for eating more fiber when you’re busy and on the weekends
Links Mentioned:
- https://www.foodandwine.com/poppi-prebiotic-soda-lawsuit-explained-8657589
Email List Sign Up- https://themillennialnutritionist.com/weekly-wrap
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Instagram- https://www.instagram.com/the.millennial.nutritionist/
Tiktok- https://www.tiktok.com/@millennialnutritionist?lang=en
Youtube- https://www.youtube.com/c/themillennialnutritionist
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
Bada Bean Discount Code: https://www.badabeansnacks.com/themillennialnutritionist
Use code "THEMILLENNIALNUTRITIONIST" at checkout
Episode Summary:
-
looking back at the last 4 years with TMN (accomplishments, what I've learned, different seasons of the business)
-
What you can expect from here (maternity leave, 1:1 coaching, Millennial Living, content)
Email List Sign Up- https://themillennialnutritionist.com/weekly-wrap
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Instagram- https://www.instagram.com/the.millennial.nutritionist/
Tiktok- https://www.tiktok.com/@millennialnutritionist?lang=en
Youtube- https://www.youtube.com/c/themillennialnutritionist
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
Bada Bean Discount Code: https://www.badabeansnacks.com/themillennialnutritionist
Use code "THEMILLENNIALNUTRITIONIST" at checkout
Our weight loss clients see the best results - both on the scale and with their long term success - when they plan ahead. From knowing what you’re going to cook before you go grocery shopping to prepping snacks and lunches ahead of time, there are a lot of ways to prep and plan to support your weight loss goals. In this episode, TMN Coach Catherine Anthony, RD, LDN, and I are sharing our best tips for planning for weight loss. We also discuss insulin resistance and weight loss, and how to combat the rising costs of groceries so you can still eat healthy foods on a budget!
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Resources mentioned:
- Today: Can’t lose weight by eating less? Why low carb diets may be the solution
- Food Navigator: Prices rise in key grocery categories
- Skinnytaste Recipes
- Damn Delicious Recipes
Some key takeaways on planning for weight loss include:
- Evaluate your calendar. Make sure you factor in events, work schedules, and travel to create a meal plan that fits into your lifestyle. That way you know when you have time to cook, when it’s better to eat out, or when you need to prep food ahead of time.
- Check your fresh produce and meats regularly throughout the week. Even if you had a different meal planned, prioritize cooking or using produce or meats that might be going bad before other ingredients you have on hand.
- Cook meals that make several days worth of food in one go. This saves you so much time throughout the week. Don’t be afraid to eat the same thing multiple times in a week - healthy eating with a busy lifestyle isn’t always as glamorous, but it works amazingly for sustainable habits and results.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
Website: https://themillennialnutritionist.com/
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
Summary:
- What is the emotional eating?
- Why do we emotionally eat?
- What does emotionally eating look like for busy women?
- What makes emotional eating worse?
- How can you work on decreasing your emotional eating?
- Tips for specific situations:
- Professional success
- When you have work stress/procrastinating
- When you’re on a vacation/ holidays when you want to eat food “you’ll never get again”
-
Boredom eating on a weekend night
-
What can someone do today to decrease his/ her emotional eating
Links Mentioned:
- Take the free Hidden Hungers Quiz: https://toomuchonherplate.com/emotional-eating-quiz/
- Download your freedom from overeating roadmap: https://toomuchonherplate.com/map/
- The Too Much on Her Plate podcast: https://podcasts.apple.com/us/podcast/too-much-on-her-plate-with-dr-melissa-mccreery/id1586034522
- Dr. Melissa's program - Your Missing Peace (and special offer): https://toomuchonherplate.com/ympclub-web/
Email List Sign Up- https://themillennialnutritionist.com/weekly-wrap
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Instagram- https://www.instagram.com/the.millennial.nutritionist/
Tiktok- https://www.tiktok.com/@millennialnutritionist?lang=en
Youtube- https://www.youtube.com/c/themillennialnutritionist
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
Summary:
- What is the mediterranean diet?
- Are there specific guidelines for what to include/ avoid?
- Is it all or nothing or more so helpful tips to incorporate?
- Difference between mediterranean diet and the standard american diet?
- Why is the mediterranean regarded as so healthy for us to follow?
- What are some healthy kitchen hacks for recipes, including substitutions, prep tips, and timesaving suggestions?
- What’s your biggest tip for us to start right now?
Links Mentioned:
- Receive 20% off of the book by using code MILLENIAL for 20% off on their website
- Contact info:
- Website: TeaspoonOfSpice.com
- IG: @TspCurry
- IG: @Tsp_Basil
- Free cooking demos every Thursday at 12:30pm ET on Facebook Live on the Teaspoon of Spice Facebook page
Email List Sign Up- https://themillennialnutritionist.com/weekly-wrap
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Instagram- https://www.instagram.com/the.millennial.nutritionist/
Tiktok- https://www.tiktok.com/@millennialnutritionist?lang=en
Youtube- https://www.youtube.com/c/themillennialnutritionist
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
Strength training is one of the best exercises you can do for weight loss and your overall health, but it can be hard to sift through all the info online about it. In this episode, I’m interviewing Dr. Payton Busker, a Doctor of Physical Therapy and the Head of Content and Fitness Instructor at Evlo Fitness! Dr. Busker is walking us through the basics of training, including how to get started, what the benefits of strength training are, and the truth behind the functional training trend.
Connect with the Evlo Fitness team!
- Dr. Payton Busker’s Instagram
- Evlo Fitness Instagram
- Evlo Fitness Tiktok
- Dr. Shannon Ritchey, PT, DPT
- Fit Body, Happy Joints Podcast
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Some key takeaways on strength training:
- If possible, seek out fitness programs and classes taught by physical therapists. Physical therapists have extensive training and knowledge of anatomy, helping you to prevent and/or recover from injuries. The general personal training space is not nearly as regulated and personal trainers might not have that same knowledge.
- When you build muscle mass, you’re actively combatting the natural muscle loss that comes with aging. Not only will your physique improve, but you’ll also decrease your likelihood of falls as you get older, decrease loss of bone density, and increase the calories you burn in a day without tons of cardio.
- If you’re just starting out with strength training and feel a little bit intimidated, start super small. Look for simple exercises that focus on one muscle group at a time (rather than compound movements), and start with body weight or 5 lb. dumbbells 1-3 times per week.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
Summary:
Intro-
- What is red meat/ processed meat?
- What amount are we actually consuming of it?
- What is the recommended amount and are we really eating more than what is recommended?
Documentary Statements, Corrected By Us
- Food sources of dietary cholesterol
- “All protein comes from plants”
- “Carbs cannot make you fat. Carbs cannot be stored as fat”
- “You’re getting other additional toxins that are in [red meat] like heme iron.” “Red meat/processed meat is a known carcinogen.”
Links Mentioned:
Vegan Podcast Episode- https://open.spotify.com/episode/3IkY1rUeFROZoNxs6Uv7L6?si=670b87db0dd84ad4
Beef/ Animal Nutrition Scientist Podcast Episode- https://open.spotify.com/episode/6l4BMVwwMjYjMh4mGTvbZI?si=jxrE9U7hQay6zkRslXHGFQ
Clearing Up Myths About Meat Podcast Episode- https://open.spotify.com/episode/5Jsrs0slhyU336Dj2BxI6g?si=MBp3n069RQ6UusokyZji2A
Email List Sign Up- https://themillennialnutritionist.com/weekly-wrap
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Instagram- https://www.instagram.com/the.millennial.nutritionist/
Tiktok- https://www.tiktok.com/@millennialnutritionist?lang=en
Youtube- https://www.youtube.com/c/themillennialnutritionist
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
Summary:
-
Start with exercise- especially by walking with the longer daylight!
-
Eat more produce- because it's tasting so good right now!
-
Don't eat past your fullness cues on vacation (vacation tips podcast episode)
-
Make a game plan before wedding events
-
Utilize meal delivery services
Email List Sign Up- https://themillennialnutritionist.com/weekly-wrap
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Instagram- https://www.instagram.com/the.millennial.nutritionist/
Tiktok- https://www.tiktok.com/@millennialnutritionist?lang=en
Youtube- https://www.youtube.com/c/themillennialnutritionist
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
Intro:
Defining dairy
Why shouldn't we avoid milk?
When should someone be dairy free?
Myths
-
Milk alternatives are better for you- reference, dietary guidelines
-
Plant-based milks are better for the environment- reference; Previous beef podcast interview
-
Milk grosses me out
-
Dairy causes inflammation- reference
-
Unpasteurized/ raw milk is healthier
This was a sponsored podcast episode from The Dairy Alliance
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
Summary:
Prenatal Health- Weight status, weight loss medications, how to optimize health, what to look for in a prenatal vitamin, PCOS tips, medical testing for fertility
Postpartum Health- What to start doing right away, birth control options, how to regain health
Connect with Dr Moyers: https://www.skywomenshealth.com/
https://podcasts.apple.com/us/podcast/sky-womens-health/id1541657642
Become Illa's client: https://themillennialnutritionist.com/
Stay in the know with our email newsletter: https://themillennialnutritionist.com/weekly-wrap
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Why Are you Hungry?
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Overall not eating enough/correctly (How to Lose Weight Episode)
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Emotional Reasons (Emotional Eating Episode)
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Fixable Lifestyle Factors
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PMSing
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Reasons you can't help
Solutions
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Eat Less Processed Food
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Eat Less concentrated sweets/ added sugar
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Don't skip meals
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Eat more carbs vs far
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Eat 3 balanced meals with no snacks
Other Links:
Email Sign Up https://themillennialnutritionist.com/weekly-wrap
Become a Client: https://themillennialnutritionist.com/services
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
Myths I'm Busting:
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Meat is unhealthy
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Meat will give you a foodborne illness
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Meat is less sustainable
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Eating meat is cruel
Problems I'm Helping you With:
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Texture
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You don't know how to cook it
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You don't like handling raw meat
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Meat gives you the ick
Links Mentioned:
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Protein Absorption: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723444/
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Nutrition Info in Meat/ Cancer & Meat: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7015455/
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Zinc: https://www.healthline.com/nutrition/best-foods-high-in-zinc#TOC_TITLE_HDR_3
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Foodborne Illness: https://www.verywellhealth.com/foodborne-illness-data-8285944
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Sustainability: https://climate.mit.edu/ask-mit/why-have-i-heard-eating-meat-bad-climate
https://asmith.ucdavis.edu/news/beef-not-bad-climate-you-think
Vegan Episode: https://open.spotify.com/episode/3IkY1rUeFROZoNxs6Uv7L6?si=ca6329c900a04de3
Protein 101 Episode: https://open.spotify.com/episode/03p7suiFvePhgd3W5bW1jP?si=zBJ-NZ-ORhuhQ-NQSxBa4Q
Cow/ Sustainability Episode: https://open.spotify.com/episode/6l4BMVwwMjYjMh4mGTvbZI?si=l2PlSjW9QNiEXGQ-Bo5ouQ
To Taste Episode: https://open.spotify.com/episode/3vCErW0Q105SD6CCptLI5W?si=kvfGe6OkQKeVMpZSQToGNw
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more!
Connect with us!:
- TikTok
- Website
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
There has been a lot of buzz around a vegan diet in the last few years, and the potential health benefits of plant-based lifestyles - including weight loss. In this episode, TMN Coach Lacey is joining us to share her background as a former vegetarian and her best tips for getting enough nutrients and reaching your weight loss goals if you go plant-based.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Some key takeaways on following a more plant-based diet are:
- There are lots of reasons why someone might choose to be vegan or vegetarian, but if your only reason is weight loss, the most important objective is to stay in a calorie deficit.
- Getting enough protein is crucial. Nuts, seeds, beans, and lentils are great protein sources for vegans, and yogurt and eggs are great sources for vegetarians. Plant proteins generally have less protein overall than animal proteins, so it’s important to prioritize them.
- Be prepared with protein sources when you go out to eat or are going to an event where food will be served. Pack a greek yogurt cup in a small cooler, or bring a shelf stable protein source like pumpkin seeds or trail mix.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
Email Newsletter Sign Up
Key takeaways from this episode include:
- Increase your steps (walking episode)
- Eat breakfast every day (study)
- Figure your your foundational habits
- Be consistent with some health goal when you’re away (vacation episode)
- Implement self-monitoring
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more!
Connect with us!:
- TikTok
- Website
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
Links:
Blog email sign up
MyPlate Episode
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
One of the scenarios our clients come to us really worried about is going out to eat while trying to lose weight, especially when it’s for a social gathering where lots of appetizers, drinks, and desserts will be served. In this episode, TMN Coach Catherine is joining me to discuss our best tips for staying on track while eating out, including what to specifically order at Italian, Thai, Sushi, and Mexican restaurants. This episode is your ultimate guide to eating out at a restaurant on your weight loss journey.
Links mentioned:
- Listen to Episode 24: Maintaining Healthy Habits While Traveling with Catherine and Lacey
Some key takeaways on staying on track while going out to eat:
- Follow the 2 P rule: protein + produce! If you get overwhelmed looking at the menu and not being sure what to order, look for entrees that will offer a source of protein and pair it with a side of produce (usually some sort of veggie!). Carbs are easy to find on the menu - pick your fave and add it in for a complete meal!
- Treat eating out at a restaurant like it’s a normal meal on a normal day. Putting a ton of pressure on yourself to either go all out and treat it like a special occasion or deprive yourself of the foods you actually enjoy will suck all the fun out of it. There’s a happy medium in there and that’s eating like you normally would.
- Plan out what you’re going to eat before you get to the restaurant. This takes the pressure and stress off of you to decide in the moment what to get, so you’ll end up making a healthier choice overall and feeling empowered for it.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
Let’s start out 2024 on the right foot with weight loss! These are some of the most impactful changes that you can work on right now to have weight loss- for the long term!
Links mentioned:
- Article: How many calories we burn when walking
- Weekends Episode
- 10k Steps Episode
- Eating Out Episode
- Setting Goals Episode
Some key takeaways from this episode include:
- Make sure you’re setting very specific goals. If your goal this year is to “eat healthier,” great! But that goal doesn’t really mean much. Plus it doesn’t allow you to problem solve. Set very specific goals to make actual progress with your weight this year.
- Be consistent on the weekends! As best as you can, at least. Think about ways you can eat more produce when you’re eating out or items that you can pack in case you get stuck in a high-calorie situation!
- Walk walk walk. This is such an easy and underrated habit that will help you to lose weight. But you need to look at your daily average. It’s great if you get to 10k one day, but don’t be surprised if you don’t lose weight. You’ve gotta aim for every day. I include some tips on how!
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more!
Connect with us!:
- TikTok
- Website
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
103: Why Online Calorie Calculators are Sabotaging Your Weight Loss
A random topic, but I thought it would be helpful to clear some things up! I love following vloggers’ lives as much as the next person, but I also look at things through the lens of a registered dietitian so I know what to actually take to heart and what not to. I want to empower you with this info as well!
Links mentioned:
- Episode about your lab values and how you should supplement for them
- Gut Health Episode
Some key takeaways from this episode include:
- You don’t have to be supplementing as much as you think that you do. We can get almost everything we need from the basic foods that you eat- as long as you’re eating a balanced diet!
- Clean eating is just not a thing. It’s a totally made up word that has no real value or definition so don’t let it guide you on how you make food and health choices.
- Going “all in” for your weight loss journey can be more bad than good! Slow and steady wins the race.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more!
Connect with us!:
- TikTok
- Website
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
109: 2023 Trends
It’s that time of the year where we’re assessing the year’s health and wellness trends! Listen in to determine which trends you should leave and keep going into 2024.
Some key takeaways from this episode include:
- There are so many new and exciting weight loss medications. If weight loss has been difficult for you in the past, this could be an option for you. It will be interesting to see how this impacts the weight loss industry overall in the years to come.
- Walking pads are still popular for 2023! And a great way to stay active while you’re working at home. 2020 completely changed how we work and working from home typically means way less calorie burn. You can make up for this by investing in a walking pad to use during meetings or tv time!
- AI is here to stay! We can utilize this tool to make weight loss easier by asking it which foods are the lowest-calorie and some of our favorite restaurants. Just make sure to consult a dietitian for your calories and macros first!
Links mentioned:
Episode 95: What Should your Weight Loss Goal Be?
Episode 80: Making the Most out of your Primary Care Visit (weight loss medications mentioned)
Episode 62: Can You Drink Alcohol and Still Lose Weight?
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more!
Connect with us!:
- TikTok
- Website
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
One holiday barrier that we haven’t covered is the lack of time that this month brings! Staying healthy does take time with cooking, exercise, and planning, but I’m going to give you my top tips for how to stay consistent with these despite the lack of time.
Some key takeaways from this episode include:
- Make a plan and prioritize to save time. Or to create more time! Make sure to go to the grocery store and think about which health goals you’re going to really focus on this time of the year and drop the rest.
- When trying to save time with cooking, think of easy proteins and vegetables that are slightly processed/ pre-prepared. Rotisserie chicken, frozen produce, and marinated meats can really help you out for weeknight dinners.
- For exercise, find ways to incorporate it into your daily routine for work and social life. Walking pads are a great way to get the job done during the work day and pickleball can be a fun way to get social with your family during the holiday weeks!
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more!
Connect with us!:
- TikTok
- Website
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
The holidays can feel like an endless rollercoaster of events involving food. You may find yourself saying things like. “I’ll just focus on my weight-loss goals after the new year.” Illa and TMN Coach Catherine encourage you to tune in as holidays don’t have to be this way. You can still work on weight-loss, all while enjoying your favorite holiday foods by using some of these tried and true tools to help you navigate holiday feasting.
2 Tips for Holiday Parties include:
- Protein and Produce! Capitalize on those P’s. Make sure your plate is filled with good protein sources and a variety of produce. The protein mixed with the fiber of the produce will be key to helping you feel and stay full. Turkey is a great lean protein. Veggie pro tip: go light on the starchy vegetables such as sweet potatoes, yams, mashed potatoes. Fill up on non-starchy produce like carrots, brussel sprouts, and green beans.
- Never ever go to holiday meals on an empty stomach. When you show up starving, you aren’t doing yourself any favors and are more likely to overeat. Make sure you eat a protein and a vegetable before attending any holiday gathering. While at a holiday party, choose a few of your favorite things with a good balance of protein and veggies on your plate. Remember if you’re feeling full, no need to be a member of the clean plate club. You can take those leftovers home to eat tomorrow or freeze them for another day.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
I always enjoy looking at gift guides and thought you would too?! These are my top 10 products/ services to buy that can make weight loss easier for you or whoever you’re buying for this year! (Links are affiliates for me)
Links mentioned:
- Food Scale
- Measuring Cups / Spoons
- Gym Membership
- Walking Pad
- Weights
- Brooks Walking Shoes
- New Balance Walking Shoes
- Cookbooks
- 5 ingredient cookbook
- Skinny taste cookbook
- Bluezones cookbook
-
Salad Cookbook
-
Evlo Trainer Podcast Interview
- Blender (Vitamix)
- Water Bottles
- Hydraflask
- Tervis
-
Swell
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Wearable Device
- Apple Watch
- FitBit
- Pedometer
Some key takeaways from this episode include:
- You absolutely don’t have to buy anything to lose weight. But if you’re not committed to working out outside and making all meals from scratch, having a few of these items on hand can be helpful.
- Gifting services can sometimes be more helpful that products. Therapy sessions and trainers can help far beyond a new cookbook. Having someone else look at what you’re doing and making a few corrections in your routines can make all the difference when it comes to weight loss.
- Treat yourself to some kitchen supplies! A new blender can make consuming produce wayyyy easier. And a food scale can aid with tracking accuracy.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more!
Connect with us!:
- TikTok
- Website
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
I know that I’ve already covered Thanksgiving in 2 different podcast episodes, but this one is focusing in a little more on the traveling and being-away-from home elements. I asked for your struggles on this situation and you answered! So I’m giving you my top tips for your holiday travels on today’s episode.
Links mentioned:
- Email list sign-up
- Episode 103: What do Calorie Calculations/ Resting Rate/ Basal Rate Mean?
Some key takeaways from this episode include:
- Make a realistic wellness plan for your holiday trip. Can you think of 2-3 habits that will help you, but won’t overwhelm you? Ex- 1 hour daily walks, adding 1-2 servings of produce to each meal, not snacking.
- Check the labels of the food that you eat at the airport to make sure they aren’t excessively high in calories. You may be surprised!
- You can create other memories with your loved ones besides being overly full because you didn’t want to say no to your grandma’s pumpkin pie. Helping prepare, cleaning up, or even playing games after the meal are great ways to show your love AND lose weight.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more!
Connect with us!:
- TikTok
- Website
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
103: Why Online Calorie Calculators are Sabotaging Your Weight Loss
PLEASE listen before you totally unravel during the holiday season! Weight fluctuations do not mean that you’re not losing weight. I see too many people think that a higher number on the scale means that they’ve failed and then they give up all together. If you know that it’s just a fluid fluctuation and stick with your healthy habits, you’ll likely see a lower weight a couple of days later! Coach Lacey and I break all of this down for you today.
Some key takeaways from this episode include:
- Rapid weight loss is not sustainable and often not healthy. We lose muscle when we are in a state of rapid weight loss as our bodies are metabolizing muscle in order to survive. This is not what we want. We need to maintain and increase our muscles. The more muscle you have, the higher your metabolism will be. Muscles also prevent injury and disease, and provide stamina and energy.
- When you go on vacation or out to eat a lot, you could see a rise on the scale. It doesn’t necessarily mean you’ve gained fat but could be a result of increased consumption of starchy foods. Starchy foods like carbohydrates cause our bodies to retain water. This isn’t necessarily a bad thing, just something to be aware of.
- For women, your weight will fluctuate during your period. This is a predictable cycle and one you should track. Get in tune with your body. When do you have cravings? When do you feel bloated? Like all cycles, the weight will build up during parts of your cycle and then fall off during other parts. Know when these changes occur, be aware of them and expect them.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more!
Connect with us!:
- TikTok
- Website
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
103: Why Online Calorie Calculators are Sabotaging Your Weight Loss
This has been a topic that I’ve wanted to cover for a while and I’m excited to dive into it with you today! I think using online calorie calculators aren’t the worst thing in the world, but I just see a lot of people giving up prematurely on their weight loss because they don’t understand how to use the tool. In today’s episode, I’m going to explain why using online calorie calculators are likely sabotaging your weight loss with 3 main points and also give you an action plan for what you can do on your own!
Links mentioned:
- Research article about NEAT
Some key takeaways from this episode include:
- Many people end up under-eating when they calculate their own calories because they think they need to eat below their basal rate. If you don’t understand the different calorie amounts that an online calorie calculator will give you, you could end up decreasing your metabolism.
- Even if you do end up eating the right amount of calories for your body, your calorie goal will probably need to be adjusted at some point. However, there are nuances with making those adjustments that really only a Registered Dietitian would understand.
- If you don’t understand the math behind those online calorie calculators, you could end up being wayyyy too hard on yourself and think that you need to hit that exact amount of calories every day. People who approach weight loss like this make it unnecessarily difficult, which could make you give up prematurely.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more!
Connect with us!:
- TikTok
- Website
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
Around this time of year, my clients’ biggest concerns are how they’ll handle Thanksgiving. It’s a holiday that is characterized by alllll the comfort food, yummy desserts, and festive drinks. While our TMN method allows for enjoying all your favorite foods, Thanksgiving can be a big trigger for overeating or a pattern of restriction if you don’t plan for the day. In this episode, I’m sharing my top 5 tips for how to actually enjoy your Thanksgiving (and the holidays as a whole), even if you’re on a weight loss journey.
Links mentioned:
- Get healthy Thanksgiving recipe ideas in our Millennial Living Membership - https://themillennialnutritionist.com/membership
- Check out our Lifestyle Reset Program - https://themillennialnutritionist.com/services
3 things to keep in mind this Thanksgiving:
- East normally throughout the day! Don’t fast the entire day to “prep” for overeating at dinner. You’ll end up eating way more (and not feeling as great) than you would if you ate a balanced breakfast and lunch that day.
- Bring a healthy dish to share. This might be a veggie appetizer plate or a seasonal salad mix, or you can make a healthy version of your favorite dessert to share. This guarantees there will be a healthy option for you to fill up on in addition to your favorite Thanksgiving dishes.
- Remember that Thanksgiving is only one day out of the whole year. If you enjoy your favorite holiday foods and get right back on track the next day, you’re going to be fine and you won’t derail your goals.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- TikTok
- Website
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
Hormones are an important topic that’s on a lot of people’s minds lately, especially when it comes to weight gain. In this episode, I’m sharing the biggest lessons I learned from an obesity training certification that I recently completed. I will cover the top three hormones that can affect your ability to lose weight, how genetics play a bigger role in obesity than you might think, and how to adapt your weight loss plan if you’re struggling with your hormones.
Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians!
Links mentioned:
- Join our Millennial Living Membership to join our walking challenge! Walking can help decrease insulin resistance, which will help with weight loss.
Some key takeaways from this episode include:
- Ghrelin is the only hormone that signals hunger (think: ghrelin keeps your stomach growlin’), leptin is produced by fat cells and signals fullness cues, and insulin impacts your glucose levels which increases your risk of diabetes.
- There is up to a 30% genetic component that affects your risk of obesity. The biggest piece that genetics can affect is the levels of the hormones I’m talking about. Genetics don’t factor as much into metabolism as a whole.
- Ads for foods, walking down the dessert aisle and seeing delicious treats, and even social pressure to have sugary drinks and foods can all increase levels of ghrelin, which triggers huge cravings. The good news is that avoiding those triggers can vastly help with reducing cravings.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- TikTok
- Website
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
It’s Fall y’all and that means pumpkin spice lattes, caramel apples, and football tailgating! Quick question: Can you enjoy all your fall favorites and still lose weight? The answer is yes. If fall warms your heart, but makes you nervous about your diet, then this episode is for you. Tune in as Illa chats with TMN Coach Catherine Anthony about how to savor all your favorite fall foods in ways that work with your nutrition goals.
Catherine is a registered dietitian who is passionate about helping others get to and stay at a healthy weight no matter where they are starting on their weight journey. She can help you if you are transitioning to a new season of life, are tired of trying diet after diet, or need some new inspiration in the kitchen. Catherine specializes in young moms, diet fatigue, and quick and easy meals.
Resources mentioned:
- Episode 98: The TMN Guide to Trader Joe’s Fall Foods with Coach Hannah
- Join our Millennial Living Membership to participate in our walking challenge and get motivated to hit your health goals this fall!
3 ways to enjoy Fall favorites that align with your goals:
- Pies, bars, muffins and breads: If baking is your thing, consider sharing what you make with friends and family or freeze some for another day to avoid overindulging.
- Gameday parties: You can’t always control the food at these events so consider bringing something nutritious like a dip made with Greek Yogurt. Not only is it satisfying but you get your protein in too!
- Festive Fall Beers: There is a plethora of delicious fall beers to enjoy this season from dark stouts to pumpkin ales. These sweeter, richer beers tend to be very calorie dense, so enjoy one as a festive dessert option.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
Getting 10,000 steps in a day might seem super overwhelming if you have a sedentary job and a busy schedule. In this episode, I’m sharing where this number comes from, all the health benefits of getting in extra steps, and how you can improve your step count over the course of a week.
For extra accountability towards your step goals (and all your health goals!), join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more!
Links mentioned:
- Listen to Ep. 98: Trader Joe’s Fall Faves
- Listen to Ep. 85: Are You at Risk for Pre-Diabetes?
- NIH: Effects of Walking Exercise on Glucose and Insulin
- Mayo Clinic: Getting Moving to Manage Stress
- Cleveland Clinic: How Does Exercise Improve Cholesterol Levels?
- CDC: Keeping the Weight Off
Some key takeaways from this episode include:
- There’s no firm research that says you need to get 10,000 steps a day to be healthy. However, staying active has positive benefits on your blood sugar, cholesterol, and weight. Focus on getting a weekly average of around 10K steps.
- When it comes to getting more steps in, some ways to hit your daily step goal is to have an accountability partner, make a daily walking date with your partner, or get a standing desk and walking treadmill.
- Creating opportunities to get more steps will add up over the course of the week. Park in the back of the parking lot instead of closer to the front row, walk every aisle of the grocery store, or set a hydration goal that requires you to get more steps to and from the water fountain to fill up your bottle.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
Praise the gourds, it’s pumpkin spice season! We love delicious pumpkin drinks, treats, and seasonal foods, but the calories and sugar can definitely add up and leave us feeling sluggish and off track. In this episode, TMN Coach Hannah Abdulla, RD, joins us to review our favorite Trader Joe’s fall items and share how we balance yummy fall items with great nutrition so we can still hit our health goals.
Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians.
Our fave Trader Joe’s Fall Products:
- Pumpkin Spice Coffee
- Pumpkin Spice Cream Cheese
- Autumn Harvest Creamy Pasta Sauce
- Pumpkin O’s Cereal
- Pumpkin Pancake & Waffle Mix
- Pumpkin Chocolate Chunk Oatmeal Cookie Mix
Some key takeaways from this episode include:
- Have fun with turning your staple ingredients into fall recipes! Use ground turkey or ground beef in a hearty chili (which is a protein- and veggie-packed dish!), or shape them into burgers for the grill since it’s still pretty hot outside!
- For the more carb-heavy fall items like pumpkin spice cereal, pancakes, or muffins, pair them with a serving of protein and a piece of fruit for a balanced meal that will keep you full while enjoying your favorite treats!
- You don’t need to avoid sweet fall treats altogether. Instead, focus on managing your portions and serving sizes, pairing it with protein or fresh produce, and buying baking mixes instead of ready-made treats so it’s harder to eat a lot at once.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
One of my favorite health topics is the concept of The Blue Zones, which are the five places on Earth whose inhabitants live longer than anyone else. Netflix recently released a limited series called “Live to 100: Secrets of the Blue Zones,” hosted by author and Blue Zones™ Founder Dan Buettner. In this episode, I’m sharing my top three takeaways from the series on living a longer, healthier life.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Links mentioned:
- Live to 100: Secrets of the Blue Zones on Netflix
- Dan Buettner’s books
- Listen to Episode 38: Losing Weight with a Plant-Based Diet
Some key takeaways from this episode include:
- Many of the Blue Zones have plant-based diets and live off of the land. They have limited access to processed foods, and drink dairy products from goats because that’s what’s available to them.
- A lot of the Blue Zones get their protein from plant-based sources more than from meat. They occasionally eat meat for celebrations, instead of making it a staple. Beans are an amazing source of protein that are accessible and work well with cultural foods.
- Being active is a hallmark of the Blue Zones. These tend to be really walkable areas where walking or biking is the available transportation, which means they’re constantly active throughout the day.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website:https://themillennialnutritionist.com/
--- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
As a weight loss dietitian, I see a lot of clients who share their stories with us of how low esteem impacts their lives. Low confidence affects so many people (myself included!), but I have great news: weight loss is not a prerequisite for feeling more confident! Building confidence is something that can come much more quickly through practice and building habits that support our physical, mental, and emotional health. In this episode, Yailyn Murphy, a licensed therapist, is here to help us build stronger relationships so we feel happier and healthier at every size.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Links mentioned:
- Teen Vogue: Almond Moms and Diet Culture
- Newsweek: Almond Moms and Yolanda Hadid
Some key takeaways from this episode include:
- How you talk about your body and the foods you eat definitely rubs off on the people around you. If you want to raise kids who have a healthy relationship with food and exercise, choose positive and encouraging words around eating and all the fun movement we can do with our bodies!
- Low body image is not specific to people of a certain size. It all comes down to our perception of ourselves, so it’s something we can address through mindset work and taking small steps to build our confidence.
- If you can, work with a therapist or counselor who can help you identify the origin of the stories you’re telling yourself about yourself. It can be very healing to figure out where you first heard that message, or where you’ve heard it over and over.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
Weight loss goals can be really motivating, but it can also be hard to toe the line between healthy goals and unrealistic goals set by social media. In this episode, I’m sharing how to determine what your weight loss goals should be, how to make those goals measurable, and how to determine what a healthy weight looks like for you.
Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians.
Links mentioned:
- Nutrition Today: A Critical Review of Obesity, BMI, and Health
- Pitfalls of Using BMI in Assessment of Obesity Risk
- Waste-Height Ratios as Predictors of High Coronary Risk
Some key takeaways from this episode include:
- One of the biggest success indicators for our clients is confidence. Our clients who show confidence and high self-worth in any aspect of their life had more success losing weight in our program.
- Saying you want to be “healthier overall,” is fine, but can be very subjective and difficult to measure. Some more measurable goals might be decreasing your body fat percentage, increasing your energy levels, or getting out of the “overweight” BMI range.
- Holding fat around your belly can have a lot of negative health impacts, so measuring your waist as you start implementing healthy habits is another great way to track your progress.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
It’s no secret that drinking water is one of the most important things you can do for your health, so there are a lot of companies ready to capitalize on that. Things like alkaline water, mineral water, coconut water, and electrolyte supplements are all marketed to make you think you’re doing a good thing for your body, but are these products harmful or helpful? I’m digging into all of these water trends and more to share what science says about their actual benefits.
Cloud chips are a delicious, low-calorie snack with simple ingredients to support your goals! Go to www.thecloudchip.com/MILLENIAL15 and use code MILLENIAL15 for 10% off your order!
Resources:
- Check out our NEW Nutrition Tune-Up!
Some key takeaways from this episode include:
- Alkaline water claims to “neutralize” and “balance” your body, but your body doesn’t need to be neutralized or balanced - at least not with this! These are buzzwords to make it sound like the water is making a bigger impact than it does.
- Charcoal water is said to balance the pH in your stomach, but we need our stomachs to be acidic to help digest our food and fight bacteria. Charcoal water is sometimes used for overdose patients in hospitals.
- Our body does need electrolytes, but the only time you need to focus on increasing your electrolyte intake is if you are suffering from severe dehydration or are struggling to keep liquids down, in which case you should probably head to urgent care or the hospital.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- TikTok
- Website
Your brain controls everything we do, whether we’re conscious of it or not. It’s hard to have a healthy body without a healthy brain, so in this episode, Dr. Julie Fratantoni joins us to share her approachable expertise and answer your questions about supporting healthy brain function through nutrition, habit formation, and thinking positive thoughts. That might sound woo-woo, but everything here is backed by science! Dr. Fratantoni is a neuroscientist, Speech Language Pathologist, yoga instructor, and content creator.
Connect with Julie!
- Website
- TikTok
Cloud chips are a delicious, low-calorie snack with simple ingredients to support your goals! Go to www.thecloudchip.com/MILLENIAL15 and use code MILLENIAL15 for 10% off your order!
Resources:
- Check out our NEW Nutrition Tune-Up!
Some key takeaways from this episode include:
- So many things can shape our brains on a cellular level. Our nutrition, the people we hang out with, the thoughts we have, the beliefs we tell ourselves, all can shape how our brain works.
- “Superfoods” - or any single food in isolation - don’t prevent dementia. Your overall nutrition and lifestyle are going to play the biggest role in preventing cognitive decline.
- Hydration is crucial for overall body function, but there’s an especially big connection between hydration and brain health. Electrolytes are important too, so add a pinch of salt to your water or squeeze some citrus into it for an extra boost.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- TikTok
- Website
Postpartum weight loss can be really difficult both mentally and physically, but if you’re struggling with it, you are not alone! In this episode, TMN Coach Lacey Anderson, MS, RD, LDN, is sharing her own postpartum weight loss journey after welcoming her baby boy last fall. She shares the steps of the TMN Method that helped her lose the baby weight, plus some really important tips around mental health, breastfeeding, and setting realistic expectations for yourself postpartum.
Cloud chips are a delicious, low-calorie snack with simple ingredients to support your goals! Go to www.thecloudchip.com/MILLENIAL15 and use code MILLENIAL15 for 10% off your order!
Resources:
- Lacey Anderson, MS, RD, LDN
- The Everygirl: Margot Robbie’s Wellness Routine
- La Leche League: Tips for Losing Weight While Breastfeeding
- Listen to Episode 87: Nutrition for Lactation
- Check out our NEW Nutrition Tune-Up!
Some key takeaways on maintaining your weight loss goals while on vacation:
- Your postpartum period lasts way longer than the three months you might get for maternity leave! It takes our bodies over a year to recover from pregnancy, so listen to your body and make sure to prioritize healing and addressing any pain or discomfort over weight loss in the beginning.
- Make the most of your available pockets of time. Have some 20- to 30-minute workouts ready to go so you can exercise during nap times, or use your downtime to meal prep some nutritious lunches or snacks for yourself to have on hand.
- Mental health is a huge component of postpartum life, and our most successful weight loss clients have a therapist they work with. Lean on fellow moms, your friends and family, or a therapist you can meet with.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- TikTok
- Website
Summer might almost be over, but fall mountain trips and holiday traveling are just around the corner, so we’re replaying episode 24 of the podcast! In this episode, Illa is joined by avid travelers and TMN coaches Catherine and Lacey who each share super attainable habits and mindset tips for making nutritious and healthy choices on vacation to help you lose weight while enjoying yourself on vacay!
Cloud chips are a delicious, low-calorie snack with simple ingredients to support your goals! Go to www.thecloudchip.com/MILLENIAL15 and use code MILLENIAL15 for 10% off your order!
Check out our NEW Nutrition Tune-Up for a lower cost way to get your target calories and macros and get 1:1 support from our team!
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Follow our dietitians on Instagram!
- Catherine Anthony, RD
- Lacey Anderson, MS, RD, LDN
Some key takeaways on maintaining your weight loss goals while on vacation:
- Stay active on a daily basis when you’re on vacation. Explore by walking around where you’re staying and you’ll quickly rack up a high step count which is amazing exercise built into your adventure!
- Make sure you’re eating a balanced diet of nutritious foods plus your favorite foods on a day-to-day basis. That way when you go on vacation, you don’t feel like you need to go “all out” and can balance fun vacay foods with protein and fresh produce.
- Be prepared with high protein snacks and produce to eat while you’re traveling. You can pack solid foods in your carry-on for airport travel, and you can stock up your hotel room or AirBnB with healthy options as well.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- TikTok
- Website
One of the biggest things that holds our clients back from losing weight is overeating. It can be easy to eat more calories than we intended when we’re feeling extremely hungry and not satisfied throughout the day, so in this episode I’m sharing some easy habits you can incorporate into your daily routine to avoid overeating once and for all.
Links mentioned:
- TMN Blog: How to Stop Overeating
- Johns Hopkins University: Drinking Water Can Help You Lose Weight
- Listen to Episode 82: Staying on Track for Weight Loss on the Weekends
- The Hungry Brain: Outsmarting the Instincts That Make Us Overeat
Some key takeaways from this episode include:
- There is a distinction between overeating and binge eating. Binge eating is a true disordered behavior that requires psychiatric intervention. Almost every single client we’ve worked with who says they “binge eat” is actually struggling with overeating.
- One of the biggest reasons for overeating is not drinking enough water. Water helps us feel full, manage our hunger cues more effectively, and stimulate our metabolism. An easy rule to follow is to drink a glass or two of water first thing in the morning.
- Undereating throughout the day is a huge reason for overeating in the evenings at night. Focus on protein-rich foods and produce at breakfast and lunch. If your meal times are less than 500 calories, you need to add more to them in order to feel full and properly nourished.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website:https://themillennialnutritionist.com/
One of the biggest things my clients struggle with is cooking. Even the most seasoned home cooks (pun intended!) struggle to find the time and energy to cook a full meal at dinnertime, resulting in another night of takeout. In this episode, the team of chefs at To Taste are joining us to share their best cooking tips to reduce the stress you feel when it’s time to shop and cook for your daily meals. From what to keep in your kitchen to how to cook enough for just one person, we cover everything that’s holding you back from enjoying the cooking process.
To Taste was founded to bridge the gap between culinary professionals and nutrition experts to teach consumers the skills and recipes to cook meals that are nutritious and delicious. The team joining us in this episode includes Co-Founders Chef Lindsey Schoenfeld and Chef Vahista Ussery, RDN, and Lexi Cole, RD, CCMS.
Connect with the To Taste Team!
- Website
- To Your Taste Book
Check out our Millennial Living Membership for recipes, live Q&As, food demos, and a supportive community of millennials looking to build healthy lifestyle habits! https://themillennialnutritionist.com/membership
Link mentioned:
- Ninja CREAMi Ice Cream Maker
Some key takeaways from this episode include:
- If cooking feels boring or stressful to you, add something to the cooking process that you love. Put on music that you like, watch a TV show, or listen to a podcast while you’re cooking. This will help make it a fun and relaxing experience.
- Stock up on staple ingredients you know you’ll always need. Different vinegars for flavor, oils, seasonings, quick-cooking grains like quinoa, and canned beans or chickpeas are all great to have on hand so you can cook a yummy, fast, and nutritious meal in a pinch.
- If knowing when foods are “done” stresses you out, invest in a meat thermometer. It’s easy to google the temperature meats need to be cooked to, and you can monitor whether your meat is cooked thoroughly with the thermometer.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website:https://themillennialnutritionist.com/
If you want to lose weight, training for a 5K, half marathon, or even a full marathon looks like the perfect place to start. And yet, so many runners end up experiencing weight maintenance or even weight gain while training, and in this episode, Starla Garcia and I are talking about why this happens, and why it might even be a good thing to gain weight during training. Starla is a registered dietitian, olympic trials marathon runner, and body and cultural diversity advocate.
Connect with Starla Garcia:
- The Healthy Shine Website
- Strava
Links mentioned:
- Free Quiz: Do You Have Healthy Hormones?
- Free Quiz: Which Fuel Is Right for You?
Some key takeaways from this episode include:
- Losing weight and running a marathon should be two separate goals. In order to fuel your body for intense training and long distance running, you need to eat a lot to avoid injury, which will likely conflict with weight loss.
- A few reasons you might see weight gain during marathon training are if you were undereating prior to training, high cortisol levels from HIIT workouts or lack of rest, or running fasted and then overeating later in the day because you’re so hungry.
- When it comes to pre-run snacks, when you get to the 45- to 60-minute long runs, you’ll need to eat more carbohydrates before and during those runs. You’ll want to make sure your meals are roughly 50% carbs, 25% protein, and 25% fats.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
The decision to breastfeed and the journey of breastfeeding itself are so personal to you and you and your family. I get so many questions about breastfeeding for weight loss, how much you need to eat when nursing, and how to boost your milk supply with food. In this episode, my friend Cara Mowery, RD, IBLC, is sharing her expertise as a registered dietitian and International Board Certified Lactation Consultant. If you or someone in your life have questions about breastfeeding, this episode is for you!
Connect with Cara:
- Healthier Tomorrows
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Links mentioned:
- ARMRA Colostrum™ Supplements for Adults
Some key takeaways from this episode include:
- There are a lot of benefits to mothers who breastfeed, and one common experience is that breastfeeding can help you lose weight postpartum. However, this doesn't happen for anyone, and it’s way more important to focus on the other health benefits of breastfeeding!
- It’s hard to quantify how many extra calories a breastfeeding mother needs, but it’s crucial for them to eat enough to sustain enough energy to produce milk. Eating at least a healthy snack every 2-3 hours is a good rule of thumb, and your hunger cues will guide you to eat what you need!
- If you need help with breastfeeding or have questions, reach out to a lactation consultant (IBCLC) near you. Many hospitals will have one visit you during your immediate postpartum period, or your baby’s pediatric office should have one you can make an appointment with.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
-
TikTok: https://www.tiktok.com/@millennialnutritionist
-
Website: https://themillennialnutritionist.com/
Inflammation is quite the hot topic, and with so many fad diets and celebrities talking about targeting and reducing inflammation, it’s easy to be bombarded with misinformation. One fact about inflammation is that it can be flared up by stress, so in this episode, I’m joined by my friend and fellow dietitian Kyrstin Draney, RD, LDN to talk about what inflammation is and how we can combat it by reducing stress. Plus, we dig into Gwyneth Paltrow’s recent comments about her super restrictive anti-inflammation diet.
Connect with Kyrstin:
- Keeksand.co on IG
- Keeksand.co Website
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Links mentioned:
- Buzzfeed: Gwyneth Paltrow Addressed Backlash Surrounding Her “Restrictive” Food Habits
- TMN Blog: Gwyneth Paltrow’s Anti-Inflammatory Diet
Some key takeaways from this episode include:
- Stress can cause inflammation in the body, and inflammation puts stress on the body, so you end up in a vicious cycle. You can treat inflammation, but if you don’t control your overall stress levels, you might struggle to reduce inflammation.
- From a nutritional perspective, colorful produce, protein, and omega-3 fats are your best friends when it comes to combating inflammation from stress. These foods have the nutrients to support your body healing and repairing to recover from inflammation.
- When you identify when you’re feeling stressed, try an alternative method for management. Try breathwork to boost oxygen levels and lower your cortisol, watch something funny and laugh, or outsource some of your household work.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
38% of adults in the U.S. have prediabetes… but only 19% of them know they have it. Since prediabetes is the #1 risk factor for developing type 2 diabetes, it’s so important to catch it early and make some lifestyle changes to reverse it. In this episode, we’re joined by Jill Weisenberger, a registered dietitian and certified diabetes care and education specialist. Jill is sharing her expertise on the insulin resistance to prediabetes to type 2 diabetes pipeline and how to prevent developing diabetes in your lifetime.
Connect with Jill!
- Website
- Free Prediabetes Checklist
- Buy Prediabetes: A Complete Guide
Firebelly Teas are a delicious way to increase your fluid intake while hitting other wellness goals like boosting your energy or calming down after a long day. Go to https://www.firebellytea.com/ILLA15 and use code ILLA15 to get 15% off your order!
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Links mentioned:
- Lumen
Some key takeaways from this episode include:
- Prediabetes is diagnosed when your blood sugar is higher than normal, but not high enough to qualify as diabetes. Your pancreas will create insulin in response to sugar levels, but prediabetes and diabetes happen when it can’t keep up.
- There are zero symptoms for prediabetes, and it’s likely only diagnosed if you have your blood sugars checked. Some indicators could be high blood pressure, low triglycerides, or high HDL cholesterol.
- The good news is prediabetes can be reversed by - you guessed it! - incorporating healthy lifestyle changes like exercise, eating more fresh produce and reducing sugar intake, and improving your sleep and stress levels.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
More and more brands are coming out with alcohol-free versions of classic drinks, and Gabriela Richardson’s company On the Mocktails AF is doing just that! In this episode, Gabriela is sharing her story of sobriety and how it changed her health, appearance, and outlook on life. Hopefully this episode inspires you to try reducing your alcohol intake and trying some yummy mocktails instead!
Connect with Gabriela & On the Mocks AF:
- Website
Firebelly Teas are a delicious way to increase your fluid intake while hitting other wellness goals like boosting your energy or calming down after a long day. Go to https://www.firebellytea.com/ILLA15 and use code ILLA15 to get 15% off your order!
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Links mentioned:
- 9 A-List Celebs Who Don’t Drink Alcohol
Some key takeaways from this episode include:
- If you find yourself drinking more than you’d like in specific circumstances, try removing yourself from those triggers. It might be certain locations, being around certain people, or another life stressor you might need to avoid.
- Find another way to have fun and be social besides drinking. Grab your friends and go on a hike, or take a cooking or art class together.
- Experiment with different flavors of non-alcoholic drinks. At a restaurant, ask for club soda with a splash of your favorite juice, or try recreating alcohol-free versions of classics like bloody marys, moscow mules, or espresso martinis.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
Making new friends as an adult is hard, and maintaining relationships with old friends through moving, life transitions into marriage and parenthood, and demanding careers can feel downright impossible. However, having a strong social support system isn’t just fun, it’s vital to our mental well being. In this episode, Farah Zerehi LMFT, MA, MS, joins us to share her expertise on building a social life where you feel fulfilled, happy, and supported.
Connect with Farah!
- Hive Therapy Collective Website
- TikTok
Firebelly Teas are a delicious way to increase your fluid intake while hitting other wellness goals like boosting your energy or calming down after a long day. Go to https://www.firebellytea.com/ILLA15 and use code ILLA15 to get 15% off your order!
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Links mentioned:
- CNN: Surgeon general lays out plan to tackle loneliness
Some key takeaways from this episode include:
- When we don’t have social support, it can severely impact our mental health, leading to issues like binge eating for comfort, and feelings of depression and hopelessness.
- Build socializing into your routine with groups like local recreational sports leagues for kickball or pickleball, weekly knitting groups, or even a film club. Check out meetup.com or Axios’ local news cities to start.
- If your current friends are not supportive of activities you’re interested in or routines that are important to you, set a boundary of how they speak to you about those things. Be protective of the things that matter to you.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
If you feel like you stay on track for weight loss but go all out on the weekends, you are not alone! So many of our clients struggle with overeating or even just surpassing their calories without realizing it when they’re trying to go out and socialize with friends and family. In this episode, TMN Coach Catherine is back to share her tips for enjoying yourself on the weekends while prioritizing healthy habits.
Firebelly Teas are a delicious way to increase your fluid intake while hitting other wellness goals like boosting your energy or calming down after a long day. Go to https://www.firebellytea.com/ILLA15 and use code ILLA15 to get 15% off your order!
Links mentioned:
- Forbes: Divisive TikTok Trend ‘WaterTok’
Some key takeaways from this episode include:
- Weekends might feel like a small part of your week (we wish weekends were longer too!), but they actually make up 43% of your week, so staying on track on the weekends is as important as the rest of the week.
- Bring awareness to the calories and macros in your favorite foods. Margaritas have a lot of sugar and calories, but if they’re your fave, have one and enjoy it alongside something lighter in calories and high in protein like taco salad with chicken.
- Incorporate something active into social gatherings. Go for a hike with a group of friends, attend a workout class together, or go to a festival or outdoor event where you’ll be able to walk around. Any activity is going to get you closer to your weight loss goals.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
Millennials are no strangers to the work/life balance struggle, but staying chronically burnt out at work is taking a toll on our health, with serious negative impacts on our cardiac health, mental health, and weight. In this episode, Nina Nesdoly - a work stress and burnout prevention speaker, researcher, and consultant - is sharing her tips for achieving a better work/life balance that’s rooted in neuroscience so you can hit your goals at work while protecting your mental health and prioritizing your physical wellness.
Connect with Nina:
- Workplace Clarity Website
- TikTok
Check out Bada Bean Bada Boom for delicious snacks high in protein and fiber and low in calories! Place your order at http://www.badabeansnacks.com/themillennialnutritionist and use code “themillennialnutritionist” at checkout to get 15% off!
Links mentioned:
- Insider: Mark Wahlberg’s extreme wellness routine
Some key takeaways from this episode include:
- When you’re crafting a daily morning or evening routine for yourself, consider these elements: stress relief, work recovery, responsibility, and recharge. These don’t need to be extreme or long. Even just dedicating a few minutes to each element can make a huge impact.
- Neuroscience shows that our brains are most productive for 40-90 minutes at a time, and that on average we can only get about 4 hours of really focused, productive work done. Pushing ourselves beyond these limits without breaks can lead to workout.
- If you travel a lot for work or have a busy schedule, advocate for yourself to work half days for a couple of days when you’re back in town or at the end of a big project so you have some time and space to recover with time for yourself.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
When was the last time you had a preventative checkup with a regular family doctor? For a lot of millennials, their pediatrician is the last primary care doc they saw regularly, so in this episode, Erika Henry - a Family Nurse Practitioner based in New Jersey - is sharing why you should establish care with a physician and prioritize those annual visits.
Check out Bada Bean Bada Boom for delicious snacks high in protein and fiber and low in calories! Place your order at http://www.badabeansnacks.com/themillennialnutritionist and use code “themillennialnutritionist” at checkout to get 15% off!
Links mentioned:
- People: WeightWatchers Is Getting Into the Weight Loss Drug Reference
- CNN: WeightWatchers jumps into the weight loss prescription business
- Listen to Episode 16: Hypothyroidism 101 - Symptoms, Causes, and How it Impacts Weight Loss
Some key takeaways from this episode include:
- Even if you’re a relatively healthy person, establishing a relationship with a primary care physician will help keep a pulse on your overall health, and they can refer you to specialists if needed.
- Your primary care doctor will offer special screenings and may do blood work annual if you have a family history of certain diseases or conditions. These might include a panel to check for pre-diabetes or high cholesterol, or screenings for different types of cancer.
- If you’ve ever wondered what supplements you should take, your primary care physician is the best person to talk to about this. They are going to have the best information and overall view of your wellness to recommend the best supplements for you.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
My friend Vi Nguyen is back on the podcast to share her expertise as an orthopedic surgery physician’s assistant! In this episode, we’re talking about how your body weight and nutrition leading up to a surgery can affect your surgical outcomes. Even if you don’t have a surgery coming up, this might be helpful information for a family member or friend in the future! This episode is kind of a part two to episode 75, so check that out too!
Check out Bada Bean Bada Boom for delicious snacks high in protein and fiber and low in calories! Place your order at http://www.badabeansnacks.com/themillennialnutritionist and use code “themillennialnutritionist” at checkout to get 15% off!
Links mentioned:
- Listen to episode 75: How to Prevent and Manage Arthritis in Your 20s and 30s
- People: ‘My 600 lb. Life’ Star Rejects Doctor’s Advice to Get Surgery
- Listen to episode 71: Debunking Online Myths About Gut Health
Some key takeaways from this episode include:
- Studies show that having a high BMI, especially a BMI of 40 or above, can dramatically increase your risks during surgery. If it’s not time sensitive, some doctors may recommend losing weight before your surgery.
- If you carry a lot of body weight around your neck, it can affect your anesthesiologist’s ability to administer anesthesia and monitor your breathing during surgery.
- Undereating can prevent your surgical wounds from healing properly. You need to make sure you're eating enough food, especially protein, to prevent any complications during the healing process.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
There is a plethora of biohacking content online and you’ve maybe even heard a friend swear by one or two biohacks themselves. In this episode, TMN Coach Hannah is here to help us debunk some biohacking myths and share some of the benefits of others!
Check out Bada Bean Bada Boom for delicious snacks high in protein and fiber and low in calories! Place your order at http://www.badabeansnacks.com/themillennialnutritionist and use code “themillennialnutritionist” at checkout to get 15% off!
Links mentioned:
- Listen to episode 71: Debunking Online Myths About Gut Health
- The plunge into cold water comes with risks
- Healthline: What to know about cold water therapy
- PBS: How ice baths affect your body
Some key takeaways from this episode include:
- Health tech like the Oura ring or your apple watch can’t hurt you, but they’re not necessarily going to make a huge impact on your health unless you’re really motivated by seeing your data every day.
- Generally, you should be wary of any product or biohack that claims to help you “detox” your body. Our body’s organs are literally designed to detox our bodies, so if your organs are functioning normally and you’re eating well, no extra detoxing is needed!
- Supplements to help with cognitive function are okay, but wellness habits like spending time outside, exercising, and getting enough sleep will generally make a bigger difference in your mood and health than supplements!
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
You know that habits are the key to a healthy lifestyle, but so much of the advice out there is very one-size-fits-all and doesn’t always take mental health into account. In this episode, we have Dr. Maddy Ellberger on the podcast to share her perspective on creating habits as a therapist specializing in Dialectical Behavioral Therapy (DBT). If you struggle with creating sustainable, healthy habits, this is the episode for you!
Connect with Maddy!
- TikTok
- Downtown Behavioral Wellness
Check out Bada Bean Bada Boom for delicious snacks high in protein and fiber and low in calories! Place your order at http://www.badabeansnacks.com/themillennialnutritionist and use code “themillennialnutritionist” at checkout to get 15% off!
Links mentioned:
- Mirror: Sam Smith’s journey to body confidence after liposuction at 12 and punishing weight loss
Some key takeaways from this episode include:
- One of the reasons behavior change is hard is because we give up on things too quickly. Building habits teaches us that we can tolerate change if we stick with it, and this builds confidence in all areas of our lives.
- Use your best judgment about which habits are “worth it” for you to implement in your life. As long as your habit isn’t hurting yourself or others, you can customize habits to fit your lifestyle.
- Be careful about who you get your information from on the internet. Trained professionals like therapists can only give information online, not treatment, so be wary of self-proclaimed coaches or influencers that are giving advice without proper licenses or training.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
Y’all loved the episode we recorded with Tyler Liesch, Founder of Revival Fitness, about strength training basics, so he’s back on the podcast this week! In this episode, Tyler is sharing the science behind “bulking up” and why you shouldn’t let the idea of getting bulky hold you back from hitting the weights. Plus, for all my Swifties in their Eras Era, we’re unpacking Taylor Swift’s fitness routine for how she eats and exercises to prepare for and recover from 3-hour shows.
Connect with Tyler!
- Email: revivalfitness.fit@gmail.com
Thank you to Kevin’s Natural Foods for sponsoring this episode! Go to https://www.kevinsnaturalfoods.com/ and use the code “TMN” at checkout for 10% off your first purchase!
Links mentioned:
- The Everygirl: How Taylor Swift Stays Fit Enough to Perform for 3 Hours Straight
Some key takeaways from this episode include:
- You probably don’t need to train as if you’re going on tour, but think about the everyday activities in your life that require physical effort, like yard work or chasing your kids around. Find exercises you could do to improve your strength and endurance so those everyday activities are much easier!
- Having more muscle mass is so beneficial for our health both in the short term and the long term. Short term, it allows us to burn more calories at rest for weight loss, and long term it helps prevent serious injury from falls as we get older.
- There’s a big nutritional component when it comes to building so much muscle that you start to look bulky. You need to not only lift super heavy weights, you also need to eat a surplus of calories. If you’re in a calorie deficit and doing strength training with dumbbells, you’re just going to lean out (which is probably your goal!).
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
If you experience joint pain when you’re exercising or have an active day, you might be struggling with arthritis or osteoarthritis. In this episode, my good friend Victoria “Vi” Nguyen is here to share her expertise as an orthopedic surgery physician’s assistant on how we can take better care of our joints to reduce and prevent pain.
Thank you to Kevin’s Natural Foods for sponsoring this episode! Go to https://www.kevinsnaturalfoods.com/ and use the code “TMN” at checkout for 10% off your first purchase!
Links mentioned:
- Prevention: Oprah Winfrey Reveals She Underwent 2 Knee Surgeries
- Effect of Vitamin D Supplementation on Knee Osteoarthritis
- Effect of Fish Oil Supplementation on Knee Osteoarthritis
Just a few of the key takeaways from this episode include:
- Osteoarthritis is a problem in your cartilage, which is at the end of your joints to help with bone movement. When that cartilage degrades over time, that’s when we experience pain in our joints.
- If you don’t experience pain while you’re working out with high impact exercises, then you don’t necessarily need to change anything. If you do have joint pain, try a different exercise that doesn’t irritate your joints or try wearing a brace or sleeve over the joint.
- Weight has a really big impact on joint health. Every pound of body weight puts 3-7 pounds of pressure on your knees, so the more weight you put on, the more painful exercise can be, which creates a vicious cycle.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
Class is in session! Our guest this week is Dr. Tryon Wickersham, an associate professor of animal nutrition at Texas A&M University. In this episode, Dr. Wickersham is sharing his expertise to help us understand whether raising and consuming beef is a sustainable practice. Whether you’re an avid meat eater or you’re more of a plant-based protein person, you will learn some really cool information from this conversation.
Thank you to Kevin’s Natural Foods for sponsoring this episode! Go to https://www.kevinsnaturalfoods.com/ and use the code “TMN” at checkout for 10% off your first purchase!
Links mentioned:
- Slate: Yellowstone’s Beefy Fantasy
- Yellowstone Clip: Vegan Protesters vs. John Dutton
- Yellowstone Clip: Summer is a Vegan
Just a few of the key takeaways from this episode include:
- One component of the sustainability of beef is that we can feed cattle some byproducts from the production of crops like corn and cotton that humans can’t eat. Otherwise, those byproducts would be burned (not great for the air) or go to waste (not good for the environment).
- When it comes to buying organic, grass-fed beef, you’re going to get a much leaner protein than if you spring for prime cuts of beef, which are delicious because they have a much higher fat content.
- Sustainability is a balancing act. Grass-fed beef is perceived as a healthier, more eco-friendly process of producing beef, but it actually requires more resources and produces more methane, making it less sustainable overall.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
It feels like there’s a new fad diet that emerges every single day, and as a weight loss practice, we are constantly trying to combat the restrictive, all-or-nothing, supplement-heavy programs that are out there. In this episode, TMN Intern Laura Anderson joins us to help debunk some of the most popular diets at the moment, plus we unpack Mindy Kaling’s weight loss and what she claims she did to achieve this transformation.
Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/contact
Links mentioned:
- Hello Magazine: Mindy Kaling’s Weight Loss Transformation
- Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Some key takeaways from this episode include:
- Intermittent fasting can be really restrictive to certain lifestyles if you go out with friends or family outside of your “eating windows,” and it also encourages you to ignore your hunger cues during your fasting windows. Neither of these are sustainable long term!
- Diet and exercise programs like E2M don’t leave much flexibility for incorporating foods and exercises you enjoy. These all-or-nothing programs can be discouraging if you have a bad day or bad week.
- There are a lot of programs out there that have their participants take several different supplements throughout the day for nutrients and appetite suppression. Instead of taking supplements, we encourage our clients to get their nutrition from whole food sources like meat and vegetables, which have lots of fiber and protein to keep you full.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
As a weight loss dietitian, I see a lot of clients who share their stories with us of how low esteem impacts their lives. Low confidence affects so many people (myself included!), but I have great news: weight loss is not a prerequisite for feeling more confident! Building confidence is something that can come much more quickly through practice and building habits that support our physical, mental, and emotional health. In this episode, Yailyn Murphy, a licensed therapist, is here to help us build stronger relationships so we feel happier and healthier at every size.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Links mentioned:
- Teen Vogue: Almond Moms and Diet Culture
- Newsweek: Almond Moms and Yolanda Hadid
Some key takeaways from this episode include:
- How you talk about your body and the foods you eat definitely rubs off on the people around you. If you want to raise kids who have a healthy relationship with food and exercise, choose positive and encouraging words around eating and all the fun movement we can do with our bodies!
- Low body image is not specific to people of a certain size. It all comes down to our perception of ourselves, so it’s something we can address through mindset work and taking small steps to build our confidence.
- If you can, work with a therapist or counselor who can help you identify the origin of the stories you’re telling yourself about yourself. It can be very healing to figure out where you first heard that message, or where you’ve heard it over and over.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
Gut health is a pretty hot topic in the health world, and there is a ton of content about gut health on social media. However, not everything you’re seeing online is accurate, and some “healthy” tips online could actually be hurting you! In this episode, Dr. L - the MD and gastroenterology fellow behind @socalgastrodoc on TikTok - is helping us unpack the misinformation online and teach us how to actually take care of our gut.
Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/contact
Some key takeaways from this episode include:
- The best evidence we have for probiotics working is for people with very specific GI conditions. There is promising evidence that our gut microbiomes affect weight loss, IBS, and other common issues, but there’s no evidence that taking a probiotic will fix that.
- Specific foods do not necessarily cause GI distress. If you find yourself heavily restricting your diet to avoid symptoms, see a GI specialist. Sometimes just the act of eating can be causing symptoms, and there are medications that can help with that!
- It’s time to see a GI doctor if you’re ever experiencing blood in your stool, or if symptoms such as chronic diarrhea, bloating, or eating are interfering with your quality of life. There’s no need to suffer or try to treat these things on your own.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
You’ve probably heard all the benefits of strength training, but how do you actually get started? In this episode, Tyler Liesch, Founder of Revival Fitness, is sharing his best tips for getting started with strength training for weight loss, including how to find a program to follow, mistakes people make in the gym, and how to build the habit of going to the gym. Plus, his take on walking pads and whether they’re actually effective for your health goals.
Connect with Tyler!
- Email: revivalfitness.fit@gmail.com
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Links mentioned:
- Bustle: An Honest Review of the TikTok Famous Walking Pad
Some key takeaways from this episode include:
- A safe way to start with lifting weights is to start with bodyweight exercises before you even start lifting weights. This is going to improve your range of motion and build some baseline strength to prevent injury.
- Just like with the nutrition habits we build in our program, it takes time to see progress. It’s so important to trust the process and be consistent in order to see results. Even if you can’t literally see results, you’re doing an amazing thing for your muscles, bones, and metabolism!
- If you’re looking for a strength training program to follow, look for one that prioritizes frequency and has you working the same muscle group at least two times per week. This will help you build the skills of strength training more efficiently.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
Hypothyroidism can cause weight gain, sensitivity to inflammatory foods, and many more symptoms, but it doesn’t mean you can’t lose weight or live a healthy lifestyle overall! In this episode, TMN Coach Courtney and I are sharing some client case studies of women we’ve worked with that were able to successfully and sustainably lose weight with hypothyroidism. I hope this episode clears up some of the misconceptions out there about hypothyroidism and weight loss!
Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/contact
Links mentioned:
- Listen to Episode 16: Hypothyroidism 101 with Katie Barker, MS
- Try Bada Bean snacks and use code “themillennialnutritionist” at checkout for 15% off your order!
- Buzzfeed News: Celebrities Speaking Out About Ozempic
- NIH: Clinical Outcomes After Discontinuation of Thyroid Hormone Replacement
- GoodRx Health: Is it Safe to Stop Taking Levothyroxine or Other Thyroid Medications
Some key takeaways on hypothyroidism and weight loss include:
- If you truly have hypothyroidism, taking medication is crucial. While nutrition is really important for weight management and overall wellness, there are studies that indicate negative effects in patients who stopped taking medication.
- Our bodies are so complex and nuanced. Don’t fall for anything that says it’s a “one size fits all” approach. Work with a team of registered dietitians who can personalize their approach and troubleshoot until they find something that works for you.
- A focus on decreasing inflammatory foods and increasing anti-inflammatory is important to everyone, but especially to our clients with hypothyroidism. Allow yourself a couple of fun foods per week that you really love, but keep healthy snacks on hand to avoid overdoing it on processed or sugary foods.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
Last week we talked about how to save money while you’re grocery shopping, and this week is all about what to do once you bring those groceries home. TMN Contributor Sarah Hester, MS, RD is back to share her best tips for freezing groceries and meals, what to keep on hand to make delicious meals with what you’ve bought, and more ways to avoid wasting food and your hard-earned money by making the most of your grocery purchases.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Links mentioned:
- TIME: Here’s Why So Many Grocery Store Staples Are So Expensive Right Now
- TMN Blog: 5 Must-Have Silicone Cooking Tools
- CompostNow: done-for-you compost service
Some key takeaways from this episode include:
- Grocery prices have increased 10% since December 2022, which was only three months ago from when this episode was released! If your grocery bill has been going up, you are not alone.
- Different produce have different requirements to keep them fresh. Berries will last longer if you remove any moldy or mushy pieces from the container, and you can wrap the tops of a bunch of bananas to keep them fresh. We cover more produce preservation hacks in the episode!
- Before you freeze meals or produce, it’s so important to let them cool to room temperature first, and to get them as dry as possible before moving them to the freezer. That’s the best way to avoid freezer burn and a mushy end product when you thaw it out.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
Shopping for healthy food automatically means spending much more money… right? Actually, it doesn’t have to! In this episode, TMN Coach Lacey and I are chatting about our best tips for saving money while shopping for foods that will support your weight loss goals. We’ll also share which foods and items are actually worth the splurge because they’ll save you money long term! Plus, we’re covering why eggs are so eggs-pensive these days (sorry, we had to!).
Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/contact
Article mentioned:
- USA Today: Why Egg Prices Are Soaring Across the U.S.
Some key takeaways on shopping for healthy food include:
- Items that will make your life easier and encourage you to eat healthier are always worth the splurge! Items like pre-chopped fruits and vegetables or flavorings to make your own coffee at home are some examples.
- Make a plan before you shop! You will save money, reduce waste, and stick to your nutrition goals if you plan your meals and grocery list before you go to the store.
- Don’t be afraid of the center aisles! Of course all the fresh produce will be on the perimeters of the store, but the center aisles have some staple foods like canned veggies and oatmeal that will keep you on track.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- TikTok
- Website
You might think heart attacks only happen to old people, but that’s a huge misconception. According to the CDC, one person dies every 34 seconds from heart disease in the U.S. Heart disease encompasses several different conditions, and there are so many risk factors. In this episode, we want to empower you with information about heart disease so you can develop healthy habits to live a long and vibrant life!
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Links mentioned:
- People: Lisa Marie Presley Had a Family History of Heart Disease
Some key takeaways from this episode include:
- Heart disease is a broad term that encompasses any conditions and diseases that have to do with your cardiovascular system, not just a heart attack or cardiac arrest.
- Some of the big risk factors for heart disease are stress, high BMI, poorly managed diabetes, genetics, sedentary lifestyle, and smoking.
- The biggest things you can control to prevent heart disease are your diet and exercise activity. Limiting red meats and saturated fats, eating lots of fruits and vegetables, whole grains, and omega-3 fatty foods like salmon.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
When you’re trying really hard to lose weight, you might find yourself doing endless hours of cardio or going hard with HIIT workouts, only to see no results on the scale. This is such a common experience, but it doesn’t need to be this way! In this episode, Dr. Payton Busker, a Doctor of Physical Therapy and the Head of Content and Fitness Instructor at Evlo Fitness, walks us through the five biggest mistakes she sees people making with exercise and what you can tweak to hit your goals!
Connect with the Evlo Fitness team!
- Dr. Payton Busker’s Instagram
- Payton’s TikTok
- Evlo Fitness Instagram
- Evlo Fitness Tiktok
- Dr. Shannon Ritchey, PT, DPT
- Fit Body, Happy Joints Podcast
Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/contact
Some key takeaways from this episode include:
- If weight loss is your primary goal, nutrition is the key to achieving that, not exercise. Exercise will of course help and has so many amazing health benefits, but it shouldn’t be the core driver of your weight loss efforts.
- Don’t steer clear of weightlifting just to avoid bulking up. It takes SO much effort to bulk up, and working with a Registered Dietitian will ensure your strength training efforts are helping you lose fat and build muscle.
- You need to prioritize recovery, sleep, and cool downs at the end of a workout. Plan your week to give you time between the different muscle groups you’re working, and get the right amount of sleep to build those muscles!
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
Health goals and weight goals need to go hand in hand. You might ask why? Well, quite simply if you are not focusing on your health, you’ll have a harder time keeping the weight off long-term. More importantly, you could cause long-term damage to your body. When people want to lose weight, it’s important to not only consider weight loss, but also other health indicators such as exercise, nutrition, hydration, and sleep. Tune in as Illa and TMN coach Hannah discuss the health impacts that come with common diseases such as acid reflux, high cholesterol, diabetes, and sleep apnea. Plus listen in as they weigh in on the new weight loss medication Mounjaro.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Links mentioned:
- Article: A new weight loss drug could become the best-selling drug of all time. Who can afford it?
- Article: Gastroesophageal reflux disease
3 Things to consider with weight loss and your health:
- Long-term weight loss comes about most successfully when it is combined with health goals. That’s why it is so important to build healthy habits around exercise, hydration, sleep, and your nutrition.
- If you struggle with acid reflux, you’ll need to be careful with what you eat and when you eat. Long term exposure to acid build up can lead to esophageal cancer. Avoiding fried foods, fatty foods, and large dinner or late night meals.
- If you have high cholesterol, start with simple exercise like walking. Avoid foods with LDL cholesterol (bad cholesterol) and saturated fat, such as beef and lamb. Go for more chicken and turkey, or try low fat cheeses and dairy.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
Website: https://themillennialnutritionist.com/
As we enter the 2nd half of January, this is the time when many people who made weight loss resolutions start to get frustrated, especially when the scale stops moving. If you’ve ever experienced this, we are here to help. Listen in as Illa and TMN Coach Hannah provide simple, but effective tips to help you continue to make progress toward your goals. Plus they share their thoughts on the weight loss app Noom including its recent changes.
Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/contact
Links mentioned:
Article: Noom lays off more employees amid CFO departure
Article: Noom sells psychology-driven weight loss. Some users expected therapy
Article: Pattern of Daily Steps is Associated with Weight Loss
Article: Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance.
Article: Can eating fruits and vegetables help people to manage their weight?
Article: The development of skeletal muscle hypertrophy through resistance training
3 tips to help move the scale when it stops:
- Move more, especially walking. A 5-minute walk here, a 10-minute walk there can really add up. Walking helps you burn calories throughout the day in a low stress way, which could result in less emotional eating. One study found that people who walked 10,000 steps a day lost 10% of their body weight.
- Remember that liquids count as calories. Starbucks drinks and alcoholic drinks contain a lot of calories and not a lot of nutrition. A heavy night of drinking has more effects than just the calories, including less quality sleep, less motivation to work out and more cravings.
- Calling all parents - little bites add up! A few goldfish crackers here and there, finishing your toddler’s sandwich, a few fries off of your kid’s plate, those bites can quickly reach 300-400 extra calories in a day. You can have these little bits, but don’t forget to count the calories in your daily total.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- TikTok
- Website
One of the first questions our clients ask us concerns whether they can still drink while trying to lose weight. The answer is yes, you can still drink. You don’t have to cut anything out of your diet in order to lose weight. That being said, it is important to understand not only the calories that are involved in drinking, but also how it affects your moods, sleep, and decision making. Listen in as Illa talks with TMN Coach Catherine about all of this plus tips on how to be social without over imbibing and how to drink alcohol in ways that align with your weight goals. In addition, they discuss Jonah Hill’s Documentary Stutz and his struggles as an overweight child.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Links mentioned:
- Article: Want to Change Your Life? Start with Stutz’s Tools from Jonah Hill’s Therapist.
- Article: Jonah Hill and his mom say pressures on him to lose weight impacted his relationships with women
In this episode you’ll learn…
- Alcohol decreases testosterone and testosterone helps us to increase our muscle mass. Increased muscle mass = a higher metabolism, which might be the edge you need to lose weight more effectively.
- Drinks are not as filling, they don’t leave you feeling satisfied in the same way that food does. It's easy to drink 800 calories worth and then go on to eat an 800 calorie meal. Alcohol also impairs your decision making, making it that much harder to avoid the mini-donut stand at midnight.
- Change up your night time routine if it involves alcohol. Alcohol helps you fall asleep faster but provides poor quality sleep. This makes you more tired in the morning and can increase cravings. Try reading, a caffeine-free tea or a bath in the evenings to help you unwind.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
Website: https://themillennialnutritionist.com/
Heroin chic is returning as a popular body size and it’s not something to celebrate. Should we stop embracing body size diversity and aspire to be something we are not, which may in fact be unhealthy? The answer is absolutely not. In this episode, Illa and TMN Coach Courtney discuss the harmful effects of undereating, including being too skinny. From losing hair and sleepless nights to surgical complications and a slower metabolism, undereating doesn’t do a body good. Tune in to learn more including tips on how to lose weight in a healthy way.
Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/contact
Links mentioned:
- NY Post Article on Heroin Chic is back
- Mayo Clinic: Bone Health -Tips to keep your bones healthy
- Maternal underweight and the risk of preterm birth and low birth weight
- Relationship between Weight, Body Mass Index, and Bone Mineral Density
3 ways undereating can be harmful:
- When you undereat, you lose muscle. When you lose muscle, you slow your metabolism down and have less energy. As we age over 30, these things are harder to rebuild once lost.
- Bone density goes down when you undereat, leading to brittle bones and more fractures. This damage is hard to repair and even harder to reverse.
- Pregnancy complications. When you undereat or are underweight, it becomes more difficult to get pregnant and increases your chances of having a premature baby. Your baby may also not be getting the nutrients it needs to develop properly.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
Website: https://themillennialnutritionist.com/
As we enter the New Year, this is a popular time for people to focus on weight loss as well as a time to reflect on this past year. At The Millennial Nutritionist, we are a non-judgmental weight loss company that focuses on individualized coaching to help you achieve your goals. We want to meet you where you’re at. As a smaller company, we listen to your feedback and continually use it to improve our programs. In this episode, Illa walks you through how The Millennial Nutritionist has grown this past year, the methods we use to help clients achieve their goals, how you’ve helped us grow and what’s in store for the future. Thank you for watching our videos, listening to the podcasts, sharing, subscribing and commenting on our content!
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Links mentioned:
Millennial Nutritionist Survey
Jan. 2022 Episode: How to set SMART Health Goals
3 key takeaways from this episode include:
- We choose to focus on our clients’ feelings rather than solely relying on pounds dropped. When you leave the program, we want you to feel better physically and emotionally. While losing weight is good, we want you to have more energy, feel more confident in your body and your food choices.
- When you work with one of our coaches, you are actually working with all of us. We meet regularly to discuss what is working for different clients and problem solve challenges that our clients face. We have a wide range of experiences and expertise in our coaches from postpartum and motherhood to eating disorders.
- Please comment on our posts, especially on Instagram. We are continually revising content to fit your needs. The more you comment and engage with us, the more it helps us to be specific in creating new content that will help you most.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
Website: https://themillennialnutritionist.com/
When you are following a weight loss plan, you should still be able to have a good quality of life. You shouldn’t be suffering and looking forward to the day when you can stop this diet. If you’re obsessing over food, or swearing off a whole food group, then this is most likely not the way forward. Tune in as Illa and Courtney, dig into how NOT to lose weight including skipping meals, not prioritizing yourself, and making food your only social point. Plus what to think about the Kardashians’ shrinking body sizes and body trends in general.
Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/contact
Links mentioned:
Article = Kardashians Bodies Are Shrinking - What Will It Mean?
3 key takeaways from this episode include:
- When thinking about body types, thinner doesn’t always mean healthier. It’s important to not follow trending body types. Often trendy body types are not healthy, especially the way the weight was lost.
- Don’t think of losing weight as having an endpoint, e.g. I want to lose weight before having a baby. Weight loss should be paired with healthy habits that you can engage in throughout your life. We don’t exercise just for a certain time period, we want to exercise for life.
- Food shouldn’t be your only social point. Develop ways to socialize with your friends and hobbies that don’t always revolve around food.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
Website: https://themillennialnutritionist.com/
There are numerous wellness trends floating around social media and it's hard to tell which ones are helpful and which ones are harmful. If you’ve ever felt overwhelmed and a bit lost with all the wellness information out there, then this episode is for you. Illa and TMN Coach Hannah join forces today and weigh in on the wellness trends submitted by the Millennial Nutritionist community. Tune in to hear their thoughts on a wide variety of wellness topics ranging from different diets (carnivore diet, low carb) to biohacking to villainizing certain ingredients (sugar, additives). Plus they discuss the controversy around weight and Taylor Swift’s newest music video.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Links mentioned:
- Taylor Swift Article
3 Things to note about current wellness trends include:
- Anything that cuts out fruits and vegetables is not a good idea. For many of these fad diets, it’s important to look at who developed it and whether it is something that is in your best health interest in the long term. If the diet was created by someone other than a food scientist or registered dietitian, then it might not be backed by science and therefore not good for your health long term.
- Instead of villainizing a certain ingredient such as processed sugar and cutting it from your diet, it is more helpful to look at your overall health habits. How often are you exercising? Are you skipping meals and overeating? Looking at the big picture of health will give you better results in the long term than cutting out one specific ingredient.
- For supplements like sea moss or specialized ingredients such as alkaline water, or lion’s mane mushrooms, it's important to remember that these are not key components to weight loss or healthy lifestyles. If you have extra income, there is no harm in trying them but they won’t be the key to changing your life. A good rule of thumb is to consider ingredients that humans would traditionally eat from the land, animals, etc. Losing weight in a sustainable way shouldn’t come in a powdered form or necessarily break the bank.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
Website: https://themillennialnutritionist.com/
Even though everyone’s situation is unique in terms of what works for them to achieve long-term weight loss and healthy nutrition habits, there are similarities we see in our clients. We work with hundreds of clients a year and you’d be surprised at what works (eating more, mindset shifts, steering away from perfection). Tune in as our team of coaches share the best tips and tricks they’ve seen in helping clients to lose and maintain weight loss in 2022.
Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/contact
3 Key takeaways about weight loss:
- Undereating is not helping you. When you undereat, you often end up binging and overeating later, which starts a vicious cycle of undereating followed by overeating. Undereating also leads to a lack of energy, leaving little motivation for exercise or clear thinking.
- Therapy pairs well with help from a registered dietitian. Our coaches can help with the science behind food and setting you up with positive lifestyle habits. What we can’t help with is the behavior or why behind eating habits. This is where it might be beneficial to have a therapist help you dig deeper into eating habits and thoughts surrounding food.
- Mindset Matters. You don’t need to be perfect in following your plan in order to lose weight. You do need to have a positive mindset and believe in yourself. When you give yourself some love and nourish your body, you will see results. When you don’t believe you can do it, you won’t. It's not all or nothing, it is steady progress.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
Did you know undereating can be just as harmful, if not more, as overeating? It’s true. When you undereat, your body goes into starvation mode and decreases your metabolism to try to protect you. It can also cause inflammation from being stressed out and cause extreme fatigue. There is a lot of science behind weight loss and everyone’s situation is unique. That is why it is so important to work with registered dietitians who take your unique situation into account and create a plan that will work for your body. Tune in today as Illa meets with former Millennial Nutritionist client, Cynthia to discuss what tools she used to achieve her weight loss goals. In addition, they talk about weight loss for smaller females and how to add more nutrition to traditional South Asian foods. Cynthia Thomas is a mental health therapist for kids, a history buff, a huge fan of BTS, and currently lives in New Jersey.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
3 key takeaways from Cynthia’s experience include:
- Undereating during the day often leads to overeating at night. Afterwards, you feel terrible and repeat this harmful cycle over and over again. It's important to eat enough during the day and the right combination of foods in order to curb cravings at night.
- Eating more is sometimes what you need. You didn’t expect to hear that, right? Cynthia found that she was undereating and often eating the wrong foods for her body. Once she understood what foods would help fuel her body best, she had to actually eat more in order to lose weight.
- Calorie tracking is not as painful as it sounds. Cynthia even found it to be liberating. By calorie tracking, she could still eat some of her favorite foods (funfetti cupcakes, anyone?) and continue to meet her overall nutrition and weight loss goals.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
Website: https://themillennialnutritionist.com/
The holidays can feel like an endless rollercoaster of events involving food. You may find yourself saying things like. “I’ll just focus on my weight-loss goals after the new year.” Illa and TMN Coach Catherine encourage you to tune in as holidays don’t have to be this way. You can still work on weight-loss, all while enjoying your favorite holiday foods by using some of these tried and true tools to help you navigate holiday feasting. Listen in as they discuss mindset, foods to fill up on and the latest food trend….butter boards!
Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/contact
Links mentioned:
Article - How to Make a Butter Board
Book - Blue Zones Kitchen
3 Tips for Holiday Parties include:
- Butter boards are all the rage these days. While all things are fine in moderation, this is a high calorie option and one to be mindful with. Try this healthier alternative - a whipped cream cheese board or goat cheese board. These will look just as beautiful but offer you more protein.
- Protein and Produce! Capitalize on those P’s. Make sure your plate is filled with good protein sources and a variety of produce. The protein mixed with the fiber of the produce will be key to helping you feel and stay full. Turkey is a great lean protein. Veggie pro tip: go light on the starchy vegetables such as sweet potatoes, yams, mashed potatoes. Fill up on non-starchy produce like carrots, brussel sprouts, and green beans.
- Never ever go to holiday meals on an empty stomach. When you show up starving, you aren’t doing yourself any favors and are more likely to overeat. Make sure you eat a protein and a vegetable before attending any holiday gathering. While at a holiday party, choose a few of your favorite things with a good balance of protein and veggies on your plate. Remember if you’re feeling full, no need to be a member of the clean plate club. You can take those leftovers home to eat tomorrow or freeze them for another day.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
Website: https://themillennialnutritionist.com/
It's normal for your weight to fluctuate, but when you’re focused on losing weight this can be a hard fact to swallow. Luckily, the number on the scale doesn’t reflect all that is going on inside your body when you are making healthy lifestyle changes. Millennial Nutritionist fans have asked for an episode on weight fluctuations and here it is! Illa and TMN Coach Lacey Anderson break down everything you need to know about weight fluctuations including what’s a normal daily weight range, how eating out affects your weight (did someone say sodium?), water weight-loss vs fat weight-loss, and the impact of menstruation on weight fluctuation. Plus they dive into an article on the connections between staying active and disease prevention. Lacy Anderson has a BS and MS in Nutrition Science and has a clinical nutrition and nutrition education background.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Links mentioned:
Article: Stay Active For Mental and Physical Health
3 Things to keep in mind with weight fluctuations:
- Rapid weight loss is not sustainable and often not healthy. We lose muscle when we are in a state of rapid weight loss as our bodies are metabolizing muscle in order to survive. This is not what we want. We need to maintain and increase our muscles. The more muscle you have, the higher your metabolism will be. Muscles also prevent injury and disease, and provide stamina and energy.
- When you go on vacation or out to eat a lot, you could see a rise on the scale. It doesn’t necessarily mean you’ve gained fat but could be a result of increased consumption of starchy foods. Starchy foods like carbohydrates cause our bodies to retain water. This isn’t necessarily a bad thing, just something to be aware of.
- For women, your weight will fluctuate during your period. This is a predictable cycle and one you should track. Get in tune with your body. When do you have cravings? When do you feel bloated? Like all cycles, the weight will build up during parts of your cycle and then fall off during other parts. Know when these changes occur, be aware of them and expect them.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
When people think about weight loss and health, they often write off their favorite cultural foods as unhealthy or something they can no longer enjoy. Don’t be so quick to do this. When enjoying cultural curries, soups and stews, even your mother’s beloved tamales, we can discover a great foundation to a healthy diet. In this episode, Illa and Vanessa Carrillo, BS, break down an alternative way to use the MyPlate method to help you savor your favorite cultural dishes while also maintaining your nutritional needs. Plus they discuss a recent article about President Biden’s plan to reduce obesity and end food insecurity by 2030. Vanessa Carrillo is a registered dietitian who works at WIC helping women and young children get the nutrition they need. She is also a member of The Millennial Nutritionist team.
Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/contact
Links mentioned:
Biden's plan to reduce obesity and end hunger by 2030
3 key takeaways from this podcast include:
- The MyPlate method doesn’t have to separate food categories on a plate or even include a plate. Many cultural dishes mix together the veggies, proteins and carbohydrates into a savory stew or dish. When in doubt if your meal has a good balance of veggies, proteins and carbohydrates, add more veggies.
- Eat your beans. Pinto beans, black beans, red beans, navy beans. Many cultures use beans in their dishes and not only are they full of fiber, they are considered a veggie and good for you too!
- Don’t skip the tortilla. Corn tortillas represent whole grains in the MyPlate method and don’t have to be tossed from your diet. Corn tortilla chips can be a good option to fill you up without a lot of calories. Pair those chips with a fresh tomato salsa to add more veggies to your plate.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
Website: https://themillennialnutritionist.com/
The holidays can be tricky to navigate when you’re trying to lose weight and maintain your health goals. Rather than give up on healthy eating over the holidays or stress over how many calories are in your Aunt Sue’s pumpkin pie, Illa and TMN Coach Hannah have another solution to keep you on track. Use the “MyPlate” method. When you follow the MyPlate method, your plate should consist of 1/2 produce, 1/4 grain and 1/4 protein. Tune in to hear how Illa and Hannah apply this method to holiday meals, snacking, and fast food- any Chick Fil A lovers out there? Plus they discuss a recent article about Desperate Housewives of Atlanta alum Nene and her son’s health decline. TMN Coach Hannah Abdulla, BS, RD is a registered dietitian and is currently working towards her MS in Nutrition Science.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Links mentioned:
Nene Leakes reveals 23-year-old son, Brentt, suffered a stroke and heart failure
Start Simple With My Plate
Some tips for using MyPlate over the holidays:
- Eat whole fruits. Fruits provide fiber which adds bulk to our meals and helps fill our stomach. Fruits have gotten a bad rap from low carbohydrate diets but our bodies need carbohydrates. Fruits also provide micronutrients that our bodies need for overall health such as skin and hair health.
- Vary your vegetables. Similar to fruit, vegetables are a great source of fiber for our bodies without adding a lot of calories. It's important to eat a variety due to the diversity of micronutrients found in vegetables. Orange vegetables like carrots and sweet potatoes offer certain nutrients, while dark leafy vegetables add other nutrients.
- Vary your protein. Protein helps keep us full and helps maintain lean muscle mass. We want to lose weight, but not the muscle. Just like fruits and vegetables, different proteins offer us different micronutrients.
- Whole grains. Grains help keep us full and provide that satisfaction. Whole grains offer more fiber than refined grains and can make us feel fuller longer.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
Website: https://themillennialnutritionist.com/
Animal proteins have gotten a bad rap in the weight loss world, but is this accurate? Adding more protein to your diet is often one of the keys to long term weight loss. With all of the trendy diet information out there, it can be good to go back to the basics like meat and fish. Animal protein is a large category that includes beef, lamb, venison, poultry, fish, seafood, dairy and eggs. In terms of nutrition density, animal protein gives you the most bang for your buck. Tune in as Illa and Sarah discuss the key role animal protein can play in a balanced diet. They also discuss sustainable food and Patagonia’s recent move to sell sustainable food. Sarah Hester is a registered dietitian and community health development director at Ripe Revival in Raleigh, North Carolina,
Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/contact
Links mentioned:
- Patagonia's philanthropic background
- Patagonia and Sustainable Foods
3 reasons to enjoy animal protein:
- Inherently satisfying. Often, the protein and fat combo found in most animal proteins is the satisfaction our bodies are craving. In addition, you get vitamins and minerals such as Vitamin B and Iron from animal protein that you wouldn’t find in a protein powder.
- It can be convenient: Beef Jerky, cheese sticks, deli meat- You can pick these up at most gas stations. These items are savory, satisfying and nutrient dense.
- Great tool to combat holiday snacking. Holidays can be problematic in terms of endless snacking and treats. When you’re at a holiday party, choose food items based on animal protein such as deviled eggs, oysters, meatballs.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
Website: https://themillennialnutritionist.com/
Danielle has always lived an active life and it wasn’t until her 30s when she became pregnant with twins that she struggled with her weight. During her pregnancy, she was put on bed rest and developed gestational diabetes. Her body swelled up and she felt like her body was not her own anymore. After her twins were born, she struggled to lose weight, especially as a vegetarian. She tried a variety of weight loss programs including Noom, but it didn’t give her the results she wanted. She switched to the Millennial Nutrition Program because its methods are backed by science, it has a holistic approach and involves 1:1 coaching with highly qualified nutritionists. Tune in as she talks with Illa about how this individualized science-baked approach gave her the results she desired. Danielle Bruns is a high school history teacher and mother to twin 4 yr old boys who lives in Santa Rosa, California.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
3 key takeaways from Danielle’s experience include:
- Beware of over-exercising. Many weight loss programs encourage you to exercise more in order to eat more but there comes a point when over-exercising can hurt your body and your success. Danielle found that when she rested more and exercised less, she began to feel better.
- Eat more protein. As a vegetarian and someone who lifts weights, Danielle needed to eat more protein in order to fuel her muscles and balance out her caloric intake. She added more protein by eating more egg whites, cottage cheese and icelandic yogurt.
- Individualized Coaching. As a people pleaser, Danielle found that she thrived having someone checking in on her and cheering her on along each step of the way.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
Website: https://themillennialnutritionist.com/
Keto. Intermittent Fasting. Paleo. Juice Fasts. They all claim to be the best for weight loss, but is this true? There is an overwhelming amount of information out there trying to convince you to lose weight. While there are a myriad of ways to lose weight, losing weight too quickly or in super restrictive ways won’t work in the long term. In this episode, Illa and TMN Coach Courtney discuss a number of things that the dieting industry gets wrong about long term weight loss. They also discuss a recent Variety article about disordered eating tied to Gwen Shamblin Lara of the Weigh Down Workshop, where Shamblin Lara equated weight gain with sin in her Christian-based Remnant Fellowship.
Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/contact
Links mentioned:
- https://variety.com/2022/tv/news/the-way-down-pastor-elizabeth-hannah-hbo-max-1235348062/
3 ways the diet industry gets weight loss incorrect include:
- Claiming there is one way to lose weight. When people preach that there is just one way, they are often trying to sell you something. Different methods work for different people, the key is finding a way that will work for you in the long term.
- Losing a large amount of weight quickly may seem like a win but it's actually a loss. When you severely restrict your calories, you lose weight quickly but your body becomes malnourished. This puts your body at a higher risk of developing diseases since you don’t have the nutrition to protect yourself.
- Don’t take things to the extreme. More is not always the answer. A little protein is good, but don’t go overboard and eat a ton of protein. Walking 10,000 steps a day is good, but don’t go overboard and do 30,000 steps. Incorporate habits that are sustainable in the long term.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
Website: https://themillennialnutritionist.com/
Imagine training for a half marathon, running 50-60 miles a week, and still gaining weight. This was the situation that TMN client Hannah found herself in. Hannah grew up with a love of being outdoors and staying active, but struggled with weight gain. She tried a number of restrictive diets and juice fasts but did not find long term success. While her overall nutrition was good, there were a few things she needed to tweak in order to lose weight and maintain nutrition in a sustainable way. By following the 6-step Millennial Nutrition program, Hannah discovered what changes she needed to make. Learn more about her journey to balanced health in today’s episode. Hannah Privette currently lives in Raleigh, North Carolina, and loves to be active outside running, rock climbing and engaging in endurance sports.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
3 Lifestyle Tweaks that helped Hannah include:
- Calorie Counting: While Hannah has a very healthy diet, she was eating a lot of calorie dense food such as almond flour pancakes. Once she realized this, she switched to foods with fewer calories, but still high nutritional value.
- Switching from running to walking: Hannah loves intense workouts and was skeptical about including walking as a daily habit. Not only was walking easy to incorporate, but she found it to be a better stress reliever than running.
- Becoming aware of eating habits. Are you an emotional eater? How does stress affect the way you eat? By tracking what she ate, Hannah became aware of her patterns and could then change them.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
Website: https://themillennialnutritionist.com/
Produce (fruits and veggies) are a gold mine of nutrition for our bodies. They’re low calorie, full of fiber, antioxidants, and vitamins. So why aren’t we eating more of them? If you’re one of the millions of people who don’t eat enough fruits and vegetables each day, listen up because we have some tips for you. Illa talks with chef Holly about how to fall in love with fruits and veggies, including key tips to sneak more into your daily diet. We also discuss the toxic but enjoyably addictive culture of restaurant work. If you’ve ever worked in a restaurant, you know! Holly Hopkins is the general manager at Chef Mario and lover of all produce, except zucchini.
Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/contact
Links mentioned:
- Chef Mario -Personal Chef Services
- Article The Bear- Toxic Restaurant Culture- Bon Appetit
3 ways to enjoy fall vegetables:
- Roasting! The oven is your friend. Dice veggies into even sizes, toss with olive oil and salt. Voila! As the veggies roast, they will caramelize on top and bring out a whole new depth of flavor.
- Create more filling burgers. Take leftover roasted veggies, toss them in a food processor. Add them together with ground beef or pork, mix with an egg. You now have a burger with more nutritional value and more flavor.
- Use seasonings on your veggies. You can’t go wrong with coarse ground pepper. Try adding a few drops of hot sauce to any dish to elevate the flavor.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
It’s Fall y’all and that means pumpkin spice lattes, caramel apples, and football tailgating! Quick question: Can you enjoy all your fall favorites and still lose weight? The answer is yes. If fall warms your heart, but makes you nervous about your diet, then this episode is for you. Tune in as Illa chats with TMN Coach Catherine Anthony about how to savor all your favorite fall foods in ways that work with your nutrition goals.
Catherine is a registered dietitian who is passionate about helping others get to and stay at a healthy weight no matter where they are starting on their weight journey. She can help you if you are transitioning to a new season of life, are tired of trying diet after diet, or need some new inspiration in the kitchen. Catherine specializes in young moms, diet fatigue, and quick and easy meals.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Links mentioned:
Article on Honey Boo Boo and WeightLoss Surgery
3 ways to enjoy Fall favorites that align with your goals:
- Pies, bars, muffins and breads: If baking is your thinking, consider sharing what you make with friends and family or freeze some for another day to avoid overindulging.
- Gameday parties: You can’t always control the food at these events so consider bringing something nutritious like a dip made with Greek Yogurt. Not only is it satisfying but you get your protein too!
- Festive Fall Beers: There is a plethora of delicious fall beers to enjoy this season from dark stouts to pumpkin ales. Enjoy them if this is your thing, but keep in mind moderation as those calories add up fast.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
While nutrition is an important part of losing weight and being healthy, there are other key lifestyle habits that help to make the process more sustainable in the long run. In today’s episode, Illa and TMN Coach Courtney McMahan discuss the lifestyle traits that have made the biggest impact in their clients’ weight loss journeys. Illa and Courtney also discuss the intermittent fasting methods that David Harbour (also known as Jim Hopper) used when losing weight for the 4th Season of Stranger Things. Tune in to hear which lifestyle habits you already master and which ones need improvement.
Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/contact
Links mentioned:
- Insider Magazine article on David Harbour using Intermittent Fasting
3 important lifestyle habits discussed in this episode….
- Sleep is not to be overlooked. When you sleep your body is recovering and rebuilding. Skipping out on this often leads to feelings of hunger.
- Consistency. Stick with the plan. Many weight loss habits take time to show results but these are the results that will stay with you for the long term.
- Remaining Positive. Celebrate every win no matter how big or small. Positivity builds on itself and drives motivation.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
There isn’t a lot that is easy after having a baby. Your body is going through a ridiculous amount of hormonal fluctuations, not to mention healing itself, all while learning to navigate parenthood on very little sleep. That’s why it is so important to nourish yourself and your child with nutritious food. TMN Coach Hannah Abdulla, BS, RD is joining us to share key tips on how to make nutrition a seamless part of your day postpartum. The habits you establish with your child early on will influence their nutritional preferences later. Hannah is a registered dietitian and is currently working towards her MS in Nutrition Science. As a parent herself, Hannah knows firsthand how parenthood impacts your health and wellness journey.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
In this episode you’ll learn…
- That everyone’s bodies handle pregnancy differently. Don’t get caught up in Instagram reels of women looking amazing postpartum. There is no one diet that will target a specific part of the body. Instead, eating a balanced, nutritious diet will help you reach a healthy weight, boost your immune system, and increase your energy.
- How to incorporate your newborn baby into your everyday activities. If you’re headed to the store, put the baby in a baby carrier and bring them with you. If you’re slicing up an avocado for your lunch, give half to your baby (if they are ready for food). It isn’t necessary to create a separate life for your baby, integrate them in your current life.
- When your kids are older, involve them in the cooking process. No need to make separate meals for each member of your family. When you eat a balanced nutritious diet, your kids will too. Remember just because your child doesn’t like a certain food upon first taste, doesn’t mean they will never like it. Introduce foods a number of times at various points in their life.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
“If I want to lose weight, I can never eat cake again.” Has a thought like this ever crossed your mind? You don’t need to cut foods out of your life in order to lose weight and live a healthy lifestyle. This myth is what Meagan McDermott believed before she joined the 3-month Lifestyle Reset Program. Meagan, who struggles with ADHD and PCOS, joined the program in the months before her wedding and the start of her career as a traveling ICU Nurse. This would be a stressful time for anyone, but through Illa’s coaching, Meagan experienced the immense benefits such as weight loss and increased energy that comes from nutrition-based eating.
Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/contact
Links mentioned: Hello Fresh - for those on the go and short on time, this meal planning service might be just what you need.
In this episode you’ll learn…
- How Meagan lost 45 pounds through a combination of balanced nutritional eating and moderate exercise.
- How eating a balanced diet sometimes means you eat more quantity-wise. Many nutritious foods such as vegetables have lower calories and more fiber helping you feel full longer.
- Tips for how to meal plan for busy weeks and jobs that require you to travel. Just because you are on the road, it doesn’t mean you have to throw nutrition out the window. Illa and Meagan discuss the importance of having a plan for these situations.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
Carbs get a bad rap, but are they really that bad? Time to de-myth the relationship between carbs, weight loss, and healthy living. At The Millennial Nutritionist, we take a close look at carbohydrates and how you can use them in your weight loss journey. From examining what exactly is a carbohydrate to providing tips on how to increase complex carbs and decrease refined carbs, this episode has it all. TMN Coach Hannah Abdulla, BS, RD is joining us to share tips and strategies on how to enjoy carbs in a way that will benefit you. Hannah is a registered dietitian and is currently working towards her MS in Nutrition Science. As a parent herself, Hannah knows firsthand how parenthood impacts your health and wellness journey.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Resources mentioned:
- 5 Weight Loss Tips Obesity Doctors Say You Should Try Before Using Semiglutides
3 key tips we cover about carbohydrates include:
- Carbohydrates are essential for your body- this is where your energy comes from. Removing carbohydrates from your diet will leave you with low energy.
- Know the difference between simple carbohydrates (white bread, rice) and complex carbohydrates (whole wheat bread, quinoa, brown rice). Choose complex carbohydrates, they have more nutrients and fiber, leaving you feeling fuller longer.
- Carbohydrates are more than bread, rice, and pasta. Carbohydrates can be found in fruit, sugary drinks (watch those Starbucks drinks and sweetened teas), fried food batter, lentils, ancient grains, and beans. Choose carbohydrates that will give you more nutritional bang for your buck.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
Have you ever heard women who have given birth talk about peeing if they jump on a trampoline or laugh too hard? We’ve normalized this as a part of postpartum life, but it’s actually not normal, and it has to do with your pelvic floor. In this episode, Dr. Corrie Maguire, a Pelvic Floor Physical Therapist at Genesis PT & Wellness in Dallas-Fort Worth, is sharing her expertise on what pelvic health is, signs you might have pelvic floor dysfunction, and what steps to take to treat it if you do!
Connect with Corrie!
- TikTok
- Genesis PT & Wellness Website
Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/contact
Links mentioned:
- Pelvic Guru - Pelvic Floor Specialist Directory
- Vogue: Why Ilana Glazer Is Speaking Out About Pelvic Health
Some key takeaways on pelvic health are:
- Your pelvic floor is a group of muscles that extend from your pubic bone to your tailbone. While we usually just hear about pelvic floor issues related to having a baby, your pelvic floor muscles are actually involved in your bowel, urinary, and sexual functions.
- Some signs you might need to seek help with your pelvic floor are if you’re leaking urine when you perform activities, experiencing constipation that isn’t alleviated by diet, or experiencing pain during sex.
- Treatment for pelvic floor issues could take as few as 3-6 visits, and more severe cases require six months of physical therapy. From there, you should be able to maintain your progress through regular exercise and healthy habits.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
We hear all the time that it’s impossible to pursue weight loss and have a healthy relationship with food, but that is so dependent on your method! In this episode, TMN Coach Courtney and I are discussing how we help our clients heal their relationship with food and exercise while they lose weight. From embracing eating more calories overall to not making any food off-limits, there are a lot of ways to unlearn harmful diet culture ideas so you can finally have a healthy relationship with food.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Resources mentioned:
- Jackie Goldschneider’s Eating Disorder Pulls Back the Curtain on What Real Housewives Do to Stay Thin
Some key takeaways on building a healthy relationship with food are:
- It’s so important to eat enough to support your metabolism. Our clients are usually surprised at how much they need to eat in our program because they’re used to thinking you can only consume 1200 calories in order to lose weight. Your body needs more than that!
- Have a strong “why” behind your weight loss that isn’t tied to your value or your perception of yourself. Examples might be learning healthier habits to pass on to your kids, or improving your quality of life by increasing your mobility.
- Don’t make any food or food groups off limits to yourself unless you’re sensitive to or allergic to them. Unlearning that certain foods like deserts, bread, or oils are “bad” is a huge part of healing your relationship with food.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
We are back with another client case study interview! Madison Foley worked with TMN Coach Courtney, who works specifically with a lot of our clients who have a history of eating disorders and want to lose weight. In this episode, Madison shares her experience of how Courtney helped her overcome years of diet culture messaging and fad diets with small goals and mindfulness around triggers so she could finally achieve a healthy relationship with food and exercise.
Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/services
Some key takeaways from Madison’s Weight Loss Journey:
- There is so much messaging out there about what “healthy” or “balanced” weight loss looks like, but it is NOT eating healthy Monday through Thursday and going all out on weekends, following restrictive fad diets, or only eating 1200 calories a day. There’s a better way!
- There are also so many stigmas around foods that are actually good for you. Fruit does not have too much sugar to make it healthy - it still has plenty of fiber and water content to keep you hydrated and full for lower calories overall!
- Working with a Registered Dietitian is essential for making sure you’re losing weight and building habits in a way that’s good for your physical and mental health. An RD (like our TMN Coaches!) will guide you through with the education and compassion you need to make empowered choices!
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
There has been a lot of buzz around a vegan diet in the last few years, and the potential health benefits of plant-based lifestyles - including weight loss. In this episode, TMN Coach Lacey is joining us to share her background as a former vegetarian and her best tips for getting enough nutrients and reaching your weight loss goals if you go plant-based. We also discuss the viral TikToks advertising Ozempic as a prescription weight loss drug and the implications of it.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Links mentioned:
- The Guardian: Shortage of diabetes medication Ozempic after TikTok users promote drug for weight loss
Some key takeaways on following a more plant-based diet are:
- There are lots of reasons why someone might choose to be vegan or vegetarian, but if your only reason is weight loss, the most important objective is to stay in a calorie deficit.
- Getting enough protein is crucial. Nuts, seeds, beans, and lentils are great protein sources for vegans, and yogurt and eggs are great sources for vegetarians. Plant proteins generally have less protein overall than animal proteins, so it’s important to prioritize them.
- Be prepared with protein sources when you go out to eat or are going to an event where food will be served. Pack a greek yogurt cup in a small cooler, or bring a shelf stable protein source like pumpkin seeds or trail mix.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
Our weight loss clients see the best results - both on the scale and with their long term success - when they plan ahead. From knowing what you’re going to cook before you go grocery shopping to prepping snacks and lunches ahead of time, there are a lot of ways to prep and plan to support your weight loss goals. In this episode, TMN Coach Catherine Anthony, RD, LDN, and I are sharing our best tips for planning for weight loss. We also discuss insulin resistance and weight loss, and how to combat the rising costs of groceries so you can still eat healthy foods on a budget!
Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/services
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Resources mentioned:
- Today: Can’t lose weight by eating less? Why low carb diets may be the solution
- Food Navigator: Prices rise in key grocery categories
- Skinnytaste Recipes
- Damn Delicious Recipes
Some key takeaways on planning for weight loss include:
- Evaluate your calendar. Make sure you factor in events, work schedules, and travel to create a meal plan that fits into your lifestyle. That way you know when you have time to cook, when it’s better to eat out, or when you need to prep food ahead of time.
- Check your fresh produce and meats regularly throughout the week. Even if you had a different meal planned, prioritize cooking or using produce or meats that might be going bad before other ingredients you have on hand.
- Cook meals that make several days worth of food in one go. This saves you so much time throughout the week. Don’t be afraid to eat the same thing multiple times in a week - healthy eating with a busy lifestyle isn’t always as glamorous, but it works amazingly for sustainable habits and results.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
Have you ever wondered if there’s a benefit to eating locally grown produce? Or if you should only eat organic or non-GMO produce? In this episode, Sarah Hester, MS, RD, is sharing her expertise in working directly with farmers to reduce food waste by educating the public about how to buy, prepare, and consume produce. If you’re unsure where to start with shopping for produce or why you should buy local where possible, this is the episode for you!
Connect with Sarah!
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Links mentioned:
- Washington Post: What fruits and vegetables should and shouldn’t be stored together
- TMN Blog: 5 Reasons Visiting a Farmer’s Market Can Help You Lose Weight
Some key takeaways on produce shopping are:
- Going to a farmer’s market or other local market increases mindfulness by providing a new perspective on where your food comes from, what it takes to make your food, and the people that grow your food.
- Farmer’s markets expose you to new fruits and vegetables, and new ways of prepping and cooking those fruits and veggies. Ask the vendors there how they like to eat that produce and experiment with new recipes.
- Don’t get too caught up in labels like “organic” or “non-GMO.” Many local farmers actually use organic practices but can’t afford to apply for the “organic” certification. There are lots of reasons why GMOs might be used, and they’re not inherently malicious or bad for you.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
If you struggle with emotional eating in some capacity, you are definitely not alone! I see clients all the time who eat when they’re bored, sad, stressed, or even nostalgic for seasonal foods. In this episode, Chelsea Darida, MSW, LCSW, is here to share how she works with her clients to identify the causes of emotional eating and what to do to honor your feelings instead. Chelsea is a Primary Therapist at The Renfrew Center in Charlotte, North Carolina, where she specializes in working with adolescents and adults who struggle with eating disorders. She’s also a former client of our 3-month Lifestyle Reset Program!
Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/services
Resources mentioned:
- Medical News Today: Improving self-control preserves weight loss results
Some key takeaways on emotional eating are:
- Emotional eating is any time you consume food based on your emotions rather than your hunger cues. It’s unrealistic to say you should never emotionally eat, but there are lots of ways to honor your feelings without food.
- Identify the emotion you’re experiencing that prompts you to reach for food. Sit in that emotion and ask yourself what you need. Do you need to call a friend and vent? Do you need a change of scenery that a walk could fix?
- If you’re consistently struggling with emotional eating, definitely seek the guidance of a counselor or therapist. They’ll help you identify any underlying causes and work through healthy coping strategies you can try.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
Meet our new TMN Coach, Hannah Abdulla! Hannah has worked inside of TMN before, so she’s familiar with our clients’ needs, and she’s also a working mom who’s familiar with the needs and schedules of busy parents! If you’re struggling with weight loss postpartum, Hannah is here to troubleshoot all the common challenges for moms in this episode!
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Some key takeaways from today’s episode:
- Hannah Abdulla is our new Nutrition Coach over at The Millennial Nutritionist! She did a dietetic internship rotation with TMN, so she’s super familiar with our clients’ needs!
- Hannah is a mom and will be specializing in working with our millennial mom clients! She understands the importance of setting realistic goals so you can balance time with your kids with time spent on your own health and wellness!
- There is so much pressure on moms to be perfect and “bounce back” after pregnancy. Instead of focusing on weight loss, focus on setting healthy habits you and your kids can do together. Going for walks and prepping healthy meals together are a great way to bond and teach them about health while supporting your goals.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
At The Millennial Nutritionist, we’re kind of famous for helping people make healthy choices when they go out to eat, but grocery shopping is a huge component of long term weight loss. Having ingredients to quickly prep healthy meals and snacks throughout the week will set you up for success. Grocery shopping can be overwhelming, expensive, and time consuming, so in this episode, TMN Coach Courtney McMahan, RD, LDN is joining us to share tips and strategies to make your shopping easier, healthier, and more budget-friendly.
Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/services
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Resources mentioned:
- Moneycontrol: Can continuous glucose monitoring devices help you lose weight?
A few healthy grocery shopping tips we cover are:
- It’s okay to go grocery shopping more than once per week. Try utilizing services like Instacart or your local grocery store’s pickup options to save time on your grocery trips each week.
- Have a few sauce or dressing ingredients on hand to quickly put together something delicious to drizzle over veggies and protein. Most ingredients like oil, vinegar, and seasonings are shelf stable so they last a long time.
- Don’t be afraid to stock up on canned and frozen produce. Frozen fruits make a great snack or addition to oatmeal, and you don’t have to worry about them going bad. Canned produce still has all the nutrients you need for a lower price and longer shelf life.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
Is it possible to have a healthy relationship with food while you’re trying to lose weight? One of my former classmates, Yailyn Murphy, is a psychotherapist who has worked with countless women to heal their relationships with food and their bodies. She believes it is possible to build a healthy relationship with food, even if you’re actively trying to lose weight, as long as you know what behaviors to adopt. Yailyn is a Perinatal Psychotherapist who specializes in working with women and mothers who have a history of disordered eating.
**Please note this podcast is for informational and educational purposes only and should not replace working one-on-one with a qualified professional.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Some key takeaways on maintaining a healthy relationship with food are:
- The core of a healthy relationship with food is knowing that all food is fuel for your body. You don’t need to “earn” food, you deserve to eat food in order to keep your body running.
- Focus on your language around your body, food, and weight loss. If you’re a parent, talk to your kids about how food nurtures our bodies and is a wonderful resource we can eat. This will help you and your kids develop healthy relationships with food.
- Notice when you catch yourself fixating on certain things related to food. If you notice that weight loss is impairing your ability to go out to eat, enjoy a meal, or make food decisions, keep a different goal in mind. Do you want to have more energy? Focus on that when you’re making food decisions instead of fixating on which foods you think will affect the number on the scale.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
The Nicoya Peninsula in Costa Rica is one of the “Blue Zones,” an area in the world where people have been found to be the happiest and live the longest. In this episode, I’m exploring the food culture in Costa Rica with Angie Ramkellawan, who is Costa Rican and spent her childhood there. You’ve probably heard of “pura vida” culture in Costa Rica, but we’re breaking down what that actually means for the overall health of its people.
Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/services
Some key takeaways on food culture in Costa Rica:
- In Costa Rica, there is way less processed food and going out to eat is truly reserved for special occasions. Costa Ricans eat a lot of fresh foods sourced directly from local markets, and there are hardly any microwavable meals.
- Costa Ricans live by “pura vida,” which means “pure life.” They prioritize family and relaxation over work. They’re on “island time,” usually being 15 minutes late to things in accordance with a laid back, low stress lifestyle.
- Costa Ricans have a strong emphasis on family and friends and gathering everyone together. There is a lot less emotional eating or eating out of boredom, because there are built-in support systems for processing your feelings and an emphasis on quality time rather than food.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
Strength training is one of the best exercises you can do for weight loss and your overall health, but it can be hard to sift through all the info online about it. In this episode, I’m interviewing Dr. Payton Busker, a Doctor of Physical Therapy and the Head of Content and Fitness Instructor at Evlo Fitness! Dr. Busker is walking us through the basics of training, including how to get started, what the benefits of strength training are, and the truth behind the functional training trend.
Connect with the Evlo Fitness team!
- Dr. Payton Busker’s Instagram
- Evlo Fitness Instagram
- Evlo Fitness Tiktok
- Dr. Shannon Ritchey, PT, DPT
- Fit Body, Happy Joints Podcast
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Some key takeaways on strength training:
- If possible, seek out fitness programs and classes taught by physical therapists. Physical therapists have extensive training and knowledge of anatomy, helping you to prevent and/or recover from injuries. The general personal training space is not nearly as regulated and personal trainers might not have that same knowledge.
- When you build muscle mass, you’re actively combatting the natural muscle loss that comes with aging. Not only will your physique improve, but you’ll also decrease your likelihood of falls as you get older, decrease loss of bone density, and increase the calories you burn in a day without tons of cardio.
- If you’re just starting out with strength training and feel a little bit intimidated, start super small. Look for simple exercises that focus on one muscle group at a time (rather than compound movements), and start with body weight or 5 lb. dumbbells 1-3 times per week.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
One of the scenarios our clients come to us really worried about is going out to eat while trying to lose weight, especially when it’s for a social gathering where lots of appetizers, drinks, and desserts will be served. In this episode, TMN Coach Catherine is joining me to discuss our best tips for staying on track while eating out, including what to specifically order at Italian, Thai, Sushi, and Mexican restaurants. This episode is your ultimate guide to eating out at a restaurant on your weight loss journey.
Catherine Anthony, RD, LDN is a registered dietitian who is passionate about helping others get to and stay at a healthy weight no matter where they are starting on their weight journey. She loves helping clients find what is going to work for their busy lifestyles by individualizing her plan for them. She knows that finding a realistic plan that makes food fun and enjoyable will be the key to long-term success.
Links mentioned:
- “Beware of Misleading Cancer Nutrition Claims on Pinterest, Researchers Say” by Stephanie Brown
- Listen to Episode 24: Maintaining Healthy Habits While Traveling with Catherine and Lacey
Some key takeaways on staying on track while going out to eat:
- Follow the 2 P rule: protein + produce! If you get overwhelmed looking at the menu and not being sure what to order, look for entrees that will offer a source of protein and pair it with a side of produce (usually some sort of veggie!). Carbs are easy to find on the menu - pick your fave and add it in for a complete meal!
- Treat eating out at a restaurant like it’s a normal meal on a normal day. Putting a ton of pressure on yourself to either go all out and treat it like a special occasion or deprive yourself of the foods you actually enjoy will suck all the fun out of it. There’s a happy medium in there and that’s eating like you normally would.
- Plan out what you’re going to eat before you get to the restaurant. This takes the pressure and stress off of you to decide in the moment what to get, so you’ll end up making a healthier choice overall and feeling empowered for it.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
In this episode, TMN Coach Jack Kessey and I are diving into Kumail Nanjiani’s transformation for his role in Marvel’s The Eternals. Over the course of a year, he got ripped with the help of a team of nutritionists, trainers, and caterers. Jack and I discuss why having a team behind you is crucial, some key takeaways from Kumail’s journey, and how to incorporate more protein into your diet whether muscle gain is your goal or not.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Links mentioned:
- Bored Panda - Kumail Nanjiani Explains How He Got Ripped
- Kumail’s Original Instagram Post
Some of the key takeaways from this episode are:
- It sometimes takes a team of professionals to get you to your goals. Actors have access to personal trainers and personal chefs or catering services. Our team of Registered Dietitians is ready to help you, but also look into healthy meal prep services, a personal trainer you can meet with once a week, or whoever and whatever else can help you along the journey.
- Patience is so important on your journey, just like Kumail says in his post. He strength trained for six years before getting “shredded” for The Eternals, so he had a strong foundation he built over a long period of time.
- Try to add protein to your meals to help with fullness and to build muscle. Add chicken or some sort of meat to a salad, or put together a snack of greek yogurt and fresh fruit.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
About 6-12% percent of women have Polycystic Ovary Syndrome (PCOS) and struggle with weight loss as a result. It can be very frustrating to lose weight with PCOS, especially if you have insulin resistance as one of your symptoms. In this episode, TMN Coach Courtney McMahan, RD, LDN, joins me in sharing our experience of working with clients with PCOS and what has helped them successfully lose weight.
Courtney is a registered dietitian with a passion for helping clients make lasting nutrition changes that allow them to meet their weight loss goals while still enjoying food. She loves providing individuals with the knowledge and encouragement they need to take control of their own health, lose weight, and feel their best.
Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/services
Resources mentioned (not sponsored!):
- HungryRoot - Meal Delivery Service
Some key takeaways on how to lose weight with PCOS:
- We start out with the basics for our PCOS clients just like we do with all of our clients so they have the nutrition education and background to make healthier, more informed choices overall. There’s no single “PCOS” diet that works for everyone.
- One thing we might try is monitoring intake of high glycemic index foods like high-sugar desserts or simple carbohydrates to see if reducing these foods prevents a spike in insulin, which can cause weight gain if they have insulin resistance.
- We put an emphasis on training for all of our clients, but especially for PCOS clients because building muscle can help you increase insulin sensitivity. Steer clear from intense cardio workouts like HIIT circuits, which can increase cortisol levels, resulting in more weight retention in PCOS clients.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
Website: https://themillennialnutritionist.com/
We hear all the time that potential clients think they’re “too busy” to lose weight. While sustainable weight loss does involve rethinking how and what we eat and planning for success, it actually gives you more time back to do what’s most important to you. In this episode, TMN client Erin Mays shares how she lost over 20 lbs. while running a business with several employees and raising five young children. If she can do it, you can do it!
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Some key takeaways on what ultimately helped Erin lose the weight for good:
- There’s so much contradictory and confusing information out there that it can be hard to know what’s true and what works. Find a professional (AKA a Registered Dietitian) to walk you through it.
- The idea that you’re “too busy” to lose weight comes from overthinking. Ultimately, you’re spending way too much time now unhappy with your food and exercise choices. Learning about nutrition actually gives you more time back because you aren’t overthinking food all the time.
- If you’re a business owner trying to lose weight, remember tiny steps build up over time. You don’t start a business and have 15 clients and 20 employees within a week. The same logic applies to your weight loss. Take it one small step at a time and watch all that effort add up over time.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
If you’ve been exploring strength training to support your weight loss journey, you’re on the right track but might be wondering how the science behind it works. In today’s episode, we answered your questions about the importance of retaining lean muscle mass in your weight loss journey. Together, TMN Coach Jack Kessey, RDN, LD and I will share the benefits of maintaining muscle mass for your overall health and weight loss.
Jack is a Licensed and Registered Dietitian who has dedicated his life to transforming evidence-based nutrition science into simple and relatable recommendations for his clients. His expertise expands across the entire spectrum of weight management: including weight loss, metabolic resets, and healthful weight gain. Find him on Instagram @jackthedietitian.
Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/services
Some key takeaways on losing fat while maintaining muscle mass:
- Understand how your fuel can increase your weight loss while maintaining muscle growth. Increasing protein intake and being moderate with calorie deficit will allow your body to sustain a healthier journey to weight loss. Being in a severe calorie deficit will deplete your muscle tissue, damaging your metabolism, and reducing your immune system.
- Find the right resistance training for sustained and healthy weight loss. Search in your local area for key classes and qualified professionals such as strength trainers to assure that you are working out in a fashion that will retain your lean muscle mass during exercise.
- Stay far away from a “simply eat less” weight loss strategy. Focusing on a calorie deficit without the right fuel and exercise can erode any of the muscles in your body, including the muscles that make up your organs. This erosion can increase your risk of cardiovascular disease, insulin resistance, and overall mortality.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
It’s about that time of year where there’s lots of travel for much deserved rest and relaxation! Vacation and family gatherings can be a big trigger for a lot of our clients if they’re used to a binge and restrict cycle when they get home. There are lots of ways you can enjoy delicious foods and rest on vacation while maintaining some healthy habits that will support your weight loss goals. In this episode, Illa is joined by avid travelers and TMN coaches Catherine and Lacey who each share super attainable habits and mindset tips for making nutritious and healthy choices on vacation.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Follow our dietitians on Instagram!
- Catherine Anthony, RD
- Lacey Anderson, MS, RD, LDN
Some key takeaways on maintaining your weight loss goals while on vacation:
- Stay active on a daily basis when you’re on vacation. Explore by walking around where you’re staying and you’ll quickly rack up a high step count which is amazing exercise built into your adventure!
- Make sure you’re eating a balanced diet of nutritious foods plus your favorite foods on a day-to-day basis. That way when you go on vacation, you don’t feel like you need to go “all out” and can balance fun vacay foods with protein and fresh produce.
- Be prepared with high protein snacks and produce to eat while you’re traveling. You can pack solid foods in your carry-on for airport travel, and you can stock up your hotel room or AirBnB with healthy options as well.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
I’ve been watching a slew of shows about businesses that got it wrong when it came to ethics and culture, like Theranos, Uber, and WeWork. There are a lot of unethical weight loss practices out there, so in this episode I’m sharing the “why” behind The Millennial Nutritionist, why I decided to start my practice, and the mission statements that guide me. Even if you’re not interested in the business side of things, I hope you’ll enjoy hearing more about our mission and the intention that goes into how we serve our clients.
Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/services
Links mentioned:
- Listen to Episode 9: Opening Up About My Personal Health Journey
Some key takeaways on what led to the TMN mission and platform are:
- I’ve always been interested in nutrition and dietetics, but I also love social media management. I studied YouTubers and creators with big followings to see how they built their platforms so I could do the same to share correct information.
- There were three really influential patients I worked with during my time working in a hospital that taught me the extremes of how harmful misinformation about nutrition can be. I wanted to build an educational platform that would share science-backed, judgment-free information about nutrition to combat this.
- My mission has always been that if you want to lose weight, you should have access to the factual information you need to do so effectively and safely. Creating the TMN Lifestyle Reset Program pulled all my experiences and hopes together to help my clients heal their relationship with food after years of dieting.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
I recently did a poll on Instagram to hear what my followers have heard about how nutrition and exercise can affect weight loss. There is a TON of misinformation out there about weight loss and what will lead to weight loss, so in this episode I’m sharing the most common misconceptions about weight loss and what the actual facts are. It is totally normal to be confused by all the noise out there, but hopefully this episode will bring some clarity around things like calorie deficits, overexercising, carbs, and bloating so you can confidently go forth on your weight loss journey.
Resources mentioned:
- Listen to episode 7: Top 5 Weight Loss Tips I Learned From My Clients in 2021
A few of the misconceptions I hear about nutrition for weight loss are:
- You probably need to eat a lot more than you think to lose weight. If you’re eating below your body’s metabolic needs, you’ll stall weight loss and will have to eat less and less to keep losing weight.
- There’s a lot of confusion about “good carbs” versus “bad carbs” for weight loss. Complex carbs are full of fiber, which will keep you fuller and more satisfied throughout the day. Simple carbs (often referred to as “bad carbs”) are delicious, but often don’t have nutritional value. As long as you’re eating in a calorie deficit, eating more complex carbs doesn’t automatically mean you’ll lose more weight.
- Nutrition alone won’t support your weight loss goals, and too much exercise will sabotage your weight loss by increasing inflammation and causing a bad relationship with movement and food.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
If weight loss was as easy as losing 30 lbs. in 30 days and keeping it off forever, everyone would be able to do it. Unfortunately, there is a lot of nuance to sustainable weight loss, and a lot of unlearning from harmful diet culture messaging to reach your weight loss goals in a way that makes you feel more energized and confident about making healthy choices. In this episode, I’m sharing four of the not-so-obvious reasons my clients have struggled with their weight loss and how we’ve been able to address them so they can be successful during and well after the TMN program.
Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/services
Links mentioned:
- Listen to Episode 11: Meet Our Dietitian, Jack Kessey! His Personal Weight Loss Journey & Healing His Relationship with Food
- Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more!
- Leave us a review on Apple Podcasts
Some reasons you might not be losing weight:
- You might not have been consistent for long enough. You might immediately feel the benefits of eating more fruits and vegetables, exercising, and drinking lots of water, but the scale might take a while to reflect these changes. Keep at it for at least six weeks before trying to figure out if something else might be at play.
- If you’ve severely decreased your calorie intake in the past, you may be struggling with decreased metabolism. The only way to combat this is to increase calorie intake and build muscle mass. This is one of the most heartbreaking things I see because it is so discouraging to a client to have to gain weight first, but it’s honestly the healthiest thing they can do to move forward.
- You might be struggling with a hormonal imbalance. There are so many possible imbalances that could be at play, from insulin resistance to estrogen dominance to hypothyroidism, so seek out the help of a functional medicine or integrative medicine doctor who will work with you to draw labs and find the root issue.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
Millennials have been through a lot of historical events that affect our stress levels, but we’ve also seen a lot of trends that have affected our relationship with our bodies and weight loss. From watching our parents do Atkins, Weight Watchers, or Nutrisystem, to spending endless hours on social media platforms that glorify smaller bodies and fad diets, we get tons of false information thrown at us. In this episode, I’m turning down the volume on all this messaging and sharing five things millennials can do to have more success with weight loss.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Links mentioned:
- Listen to Episode 12: How to Lose Weight | My 6-Step Approach to Weight Loss
Some key takeaways on how to lose weight as a millennial are:
- Try to be more active on a daily basis. Rather than focusing on three to five super intense workouts every week, aim to get 10,000 steps a day by walking to places when you can, going for a lunchtime walk, or even cleaning around your house.
- Incorporate your family into your weight loss journey. Model eating delicious veggie-based restaurants, go for walks together or do a workout together, and little by little you’ll see them join you in living a healthier lifestyle. Don’t give up just because your family doesn’t want to eat healthier or be more active off the bat.
- Take care of your mental health! A lot of psychiatric disorders are diagnosed in your twenties, which are super important to address. But our generation generally deals with chronic stress and overstimulation, so it’s super important to take care of our mental health to avoid coping with food.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
America gets a (probably earned) bad rep when it comes to our food and overall health as a country. It’s pretty easy to point to other countries and see that they are much healthier in terms of weight, activity levels, and consumption of whole foods. In this episode, we’re exploring French food culture with my friend Shyanne and her husband, Ben Minier. Ben is French, Shyanne is American, and they have both lived in both countries for long enough to share how food culture in each country is different.
Follow Shyanne on Instagram at https://www.instagram.com/shyanne19/
Check out our 3-month Lifestyle Reset Program! The program price is increasing soon, so if you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/services
Some key takeaways on how French food culture differs from the U.S.:
- Shopping for food in each country is different. France has a lot more variety in produce and meats so you have a lot more options to choose from. The cost of fresh, whole foods in France is also a lot less expensive than in the U.S., so you’re motivated to try different fruits, veggies, and meats without breaking the bank.
- In France, there are designated meal times and meals are intended to be enjoyed with other people, whereas in the U.S. we often snack, eat at random times based on how busy we are, and often grab foods and drinks alone.
- Mindfulness and activity are prioritized in France. Many grocery stores and shops are walkable, so they use their cars less, and mealtimes are a point to slow down, sit at a table with loved ones, and savor your food.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
At The Millennial Nutritionist, we focus on sustainable nutrition and exercise habits for millennials to lose weight to combat preventable health issues and feel more energized in their bodies. There are SO many more ways to take control of your health, and in this episode, Melissa Schenkman, the Founder of YMyHealth, is sharing all the possible health issues millennials are facing to help them be more proactive, and to help them feel less alone in the health challenges you’re currently facing.
Connect with Melissa & YMyHealth:
- YMyHealth Website
- Subscribe to the YMyHealth Newsletter
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Resources mentioned:
- Mayo Clinic
- Cleveland Clinic Health Resources
- PubMed
- American Cancer Society
- CDC
- National Institutes of Health
Some key takeaways on taking control of your health as a millennial:
- A lot of conditions we associate with age, like heart disease and cancer, can actually affect people at younger ages. You don’t need to be scared of these, but it’s important to know the symptoms so you can advocate for yourself if you’re experiencing them. It’s much better to be proactive!
- Some factors that might be causing a rise in certain health conditions like colorectal cancer in millennials are living a sedentary lifestyle, decreased fiber intake, and an increase in consuming processed foods.
- There is so much misinformation and anecdotal evidence on social media that it can drown out peer-reviewed, science-backed information on health. Do your best to make decisions based on information backed by credible sources. Check out the list of links above for a list of reputable resources!
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
We are covering a sensitive topic today: eating disorders and weight loss. There has been a lot of important discussion on social media about how diet culture deeply impacts people in eating disorder recovery. The Millennial Nutritionist program focuses on weight loss, so we take our responsibility very seriously when it comes to working with clients with a history of eating disorders. In this episode, I’m chatting with one of our TMN RD’s, Courtney McMahan, who specializes in working with individuals with a history of eating disorders on what we do to tailor our program for this population.
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Resources mentioned:
- How Not to Die: Discover the Foods Scientifically Proven to Prevent & Reduce Disease by Michael Greger M.D.
Some key takeaways on how we work with clients with a history of eating disorders:
- Some things we pay close attention to when working with clients with a history of eating disorders is how long they’ve been in recovery, if they’re working with a therapist while they’re in our program, what their triggers are, and if they’re assigning black-or-white thinking or moral value to foods.
- When numbers like calories and weight feel triggering to individual clients, we shift away from those and focus on overall wellness metrics, like how many different colors of produce they eat in a day, or fitness goals that take the focus off of looks and weight to place that focus on building strength.
- If you’ve been recovered from your ED for at least three years and you’ve worked with a therapist or are currently working with a therapist, we do think it’s okay to pursue weight loss. Working with an RD can help you take the emphasis off of the numbers and put it back on all the amazing foods you can eat to fuel your body and feel your best!
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
Katie Barker - our Dietetic Intern at The Millennial Nutritionist - and I are diving into hypothyroidism and how it can impact your weight, energy levels, and how we work with clients who have hypothyroidism to help them lose weight. Hypothyroidism does require more medical treatments than just healthy eating and exercise, but in this episode we cover some diet and exercise changes that can help alleviate the symptoms of hypothyroidism in conjunction with medical treatment.
Connect with Katie on Instagram at https://www.instagram.com/katie_barker_nutrition/!
Check out our 3-month Lifestyle Reset Program! The program price is increasing soon, so if you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/services
Disclaimer: This podcast is for informational purposes only and should not be taken as medical advice. Please consult with your doctor if you have questions about hypothyroidism.
Some key takeaways on hypothyroidism and weight loss:
- The thyroid is a gland in your neck that secretes hormones, which gives it a lot of control over a lot of your body’s systems, including your heart rate and metabolism. Hypothyroidism is a condition in which your thyroid is underactive and doesn’t produce enough hormones, or it releases them at a much slower rate.
- If you think you may have hypothyroidism, talk to your doctor and ask for a full thyroid panel. They’ll test the levels of various hormones in your body to evaluate whether you may have hypothyroidism or some sort of thyroid disorder.
- Some things you can do to help with hypothyroidism is to make sure you’re on a medication that’s the right dosage for you, focusing on protein intake and incorporating more of it into your meals, and adding strength training to your weekly routine to build muscle mass, which helps regulate your metabolism.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
Meet one of our TMN Dietitians, Catherine Anthony! In this episode, Catherine is sharing how she became a Dietitian and how she niched down into helping children and with weight loss and weight management. Her speciality is working with young moms and crazy busy millennials, so she knows a thing or two about maintaining healthy habits during crazy seasons of life. This episode is chock full of tips on how to meal plan, find time for exercise, and overcome restrictive diet mentality - even during the busiest times - so you can hit your weight loss goals!
Catherine is a registered dietitian who is passionate about helping others get to and stay at a healthy weight no matter where they are starting on their weight journey. She can help you if you are transitioning to a new season of life, are tired of trying diet after diet, or need some new inspiration in the kitchen. Catherine specializes in young moms, diet fatigue, and quick and easy meals.
Connect with Catherine!
- Instagram - https://www.instagram.com/dinner.made.simple/
- Book a Discovery Call & request Catherine as your coach! - https://themillennialnutritionist.com/contact
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
Some key takeaways from Catherine’s interview:
- It’s important to view eating for weight loss as an opportunity to learn more about nutrition in general and how to make decisions that still work in what you love to eat. Working with a dietitian who has a holistic approach to weight loss that includes incorporating self-care, stress management, and good sleep is crucial!
- To plan meals for the week, look at your schedule and see which days you’ll have time to cook and which days you’ll have to have food prepared for because you’re pressed for time. Identify some delicious staple meals that you (and your family, if applicable!) love that can become your fast go-tos throughout the week!
- If you get off track, you can always get back on! One meal, one day, or even a whole week of eating off track is not going to derail your plan long term. This is usually a sign you’re being too restrictive with yourself, and working with our flexible Lifestyle Reset Program can support you with weight loss while still eating your favorite foods!
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!
- TikTok
- Website
Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/services
In this episode, I’m going to share the top 10 things I’ve run into with clients that have kept them from losing weight. From gimmicky diet culture fads to skipping the very basics of nutrition, there are so many things that can get in the way of you making progress towards your weight loss goals. I’ll share the most common ones and how to prevent falling into these traps in the future!
Three key takeaways from my top 10 list are:
- Don’t skip the basics! There are lots of diet culture-y gimmicks out there (remember when everyone was drinking like a gallon of celery juice a day?), and they can make it hard to remember the basics: eat your fruits and vegetables, drink water, and exercise.
- Remember that weight loss takes time. It’s really easy to fall down a rabbit hole of “I lost 50 pounds in 5 months” videos on YouTube, but losing weight that quickly usually isn’t sustainable and can actually cause damage to your metabolism and body composition. Slow and steady really does win the race.
- Stop being afraid of eating out! Going out to eat is an inevitable and FUN part of life! Aim to get in two servings of produce and some protein in your meal out and you won’t derail your goals. Also remember one night out does not mean the end of your progress!
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
In this episode, I’m interviewing one of my clients and closest friends, Katelyn Smith! She hired me as her RD through The Millennial Nutritionist to lose weight so she could feel good in her dress as the Maid of Honor in her sister’s wedding this year. Katelyn not only hit her weight loss goals after years of yo-yo dieting, but she completely changed her relationship with fitness and prioritizing how she feels over how she looks. If you’ve been eyeing our programs and want to hear an in-depth client experience, this is the episode for you!
Connect with Katelyn!
- https://www.instagram.com/heykatesmith/
Links mentioned:
- Icelandic Provisions Skyr Yogurt
- Orangetheory Fitness
Some key takeaways from Katelyn’s journey are:
- Understanding nutrition is key to having an overall healthy lifestyle. Even if you are extremely active, it’s important to know how much to eat to support your activity and the right foods to eat to fuel your body.
- In our program, we help you get creative about adding more protein into your diet and really teach you to make empowered and informed choices about how you’re getting your macros in.
- Food can and should still be incorporated into celebrations and nights out with friends. By allowing yourself to enjoy your favorite foods, you really savor it and reduce the likelihood of the binge and restrict cycle.
- If you’re just getting into working out, start with something you enjoy. If you force yourself to do workouts you hate, you won’t be consistent and won’t build the confidence to level up in their fitness.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
Check out our 3-month Lifestyle Reset Program! The program price is increasing soon, so if you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/services
In this episode, I’m getting down to the nitty gritty on my most frequently asked question: how do I lose weight? I’m sharing the TMN approach for helping our clients lose weight regardless of their current lifestyle or past challenges with weight loss. If you apply all the methods I share in this episode, you will likely see results! That being said, we work with our clients to implement just one of these tips at a time so they don’t get super overwhelmed and quit one week in. Look at these tips as long-term habits you’re building to increase your health while decreasing effort over time.
Links mentioned:
- Free Calorie Tracking Tutorial - https://themillennialnutritionist.com/mfpfreebie
Some key takeaways from this episode are:
- There are a lot of different factors that affect weight loss, including hormonal disorders, mental health, your relationship with food, and more. It’s so important to take a holistic approach to address all these different areas.
- The foundation of weight loss is burning more calories than you consume. Your body burns a certain amount of calories per day just to exist (this is your basal metabolic rate or BRM) and a certain amount of calories to maintain your weight based on your weight and average activity level. (these are your maintenance calories). Your daily calorie intake should be between these two numbers.
- Protein is the powerhouse macro for weight loss because it helps you increase your metabolism over time, your body burns more calories digesting it than other macros, and it keeps you fuller for longer. Aim to eat one serving of protein at every meal.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership
In this episode, I interviewed one of our TMN coaches, Jack Kessey, RD, LDN! In addition to his education and experience as a Registered Dietitian, Jack had his own weight loss journey and struggled with turning to food for comfort during times of stress. So many of our clients struggle with this, and Jack shares his experience from weight loss to building muscle to losing fat in a healthy way.
Jack Kessey, RD, LDN, is a Licensed and Registered Dietitian who has dedicated his life to transforming evidence-based nutrition science into simple and relatable recommendations for his clients. His expertise expands across the entire spectrum of weight management: including weight loss, metabolic resets, and healthful weight gain.
Jack can help physically active millennials gain lean muscle, become toned, or optimize their performance through individualized nutrition programming. Jack holds a BS in Dietetics and has 3+ years of experience practicing Medical Nutrition Therapy with adults as a Clinical Dietitian with a focus in metabolic syndrome, diabetes, and medical oncology. You can get to know Jack more through this video.
Connect with Jack on Instagram at https://www.instagram.com/jackthedietitian/!
Jack specializes in weight loss for men, weight loss for the physically active / body recomposition, and healthy weight gain. If these align with your goals, check out our 1:1 Lifestyle Reset Program and request Jack as your coach! https://themillennialnutritionist.com/services
Some key takeaways from this episode include:
- Flexible diets are so important! Celebrating with food is a part of life, and allowing yourself to enjoy your favorite foods is a key part of developing a healthy relationship with food.
- Eating healthy doesn’t have to be complicated! Experiment with quick methods of cooking like stir frying your protein and veggies together to put together a healthy and delicious meal even if you’re strapped for time.
- Recreate lower calorie versions of your favorite foods! For example, with tacos you can use a smaller tortilla, lean meats, seasonings, and lots of veggies to feel satisfied without feeling restricted.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
Most of my clients have super busy schedules, and the thought of adding in activities like meal planning, grocery shopping, and exercise feels very overwhelming. In this episode, I’m sharing my top 5 tips for adding healthy activities into your week that will actually save you time throughout your day and get you closer to your health goals. From setting firm boundaries at work to keeping a stock of healthy foods that take minutes to cook, implementing these tips will help you prioritize your health more efficiently!
Join our Millennial Living Membership S.M.A.R.T. Goals challenge for the chance to win a $25 gift card to the shop or store of your choice! https://themillennialnutritionist.com/membership
Check out our 3-month Lifestyle Reset Program! The program price is increasing soon, so if you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/services
Meal Delivery Kits mentioned:
- Hello Fresh
- Blue Apron
- Marley Spoon
Some key takeaways on making time for healthy eating and exercise:
- Devote a little bit of time every week to plan your produce and protein intake for the week and shop for what you need to stock your fridge with healthy foods. If you’re going out to eat, plan what you’re going to eat at the restaurant before you go.
- Stock up on frozen and canned foods to quickly prepare a healthy meal in a pinch. Your food doesn’t have to be made from scratch to be healthy, just make sure you have produce and protein in the meal.
- Go to sleep earlier! Sleep quality is so important for overall health, and it’s going to allow you to get up earlier to plan your day, or at least have more energy to get some exercise in the next day.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
In this episode, I’m sharing my personal health journey from my childhood through adulthood and how my upbringing led to me becoming a dietitian. So much of our experiences with food when we’re young affects our relationship with food as adults, and this episode is a deep dive into that topic while sharing more of my story with you!
Check out our Millennial Living Membership for recipes, live Q&As, food demos, and a supportive community of millennials looking to build healthy lifestyle habits! https://themillennialnutritionist.com/membership
Links mentioned:
- Listen to Episode 1: The TMN Method for Weight Loss and Why I Became a Registered Dietitian
Some key takeaways from my journey:
- When I was kid, I was always fascinated by how good I felt when I mainly ate fruits and vegetables instead of greasy foods, which always upset my stomach. My grandma was a big baker, though, so I loved sweets and ate plenty of them!
- In high school, I was extremely active (i.e. 3+ hours of sports practices on weekdays), so at the recommendation of a Dietitian, I started incorporating more nuts and carbohydrates into my diet to keep my performance up and make sure I was eating enough.
- I grew up in a rural area and my grandpa had a farm. I got to appreciate fruits and vegetables from growing them, harvesting them with my family, and going through preservation and canning processes for the fruits and veggies. I still think about how we picked the ripest veggies and fruits when I pick out produce today!
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
Check out our 3-month Lifestyle Reset Program! https://themillennialnutritionist.com/services
Happy New Year!! It’s that time of year when people are going full steam ahead on their goals, and that’s great! In this episode, I’m sharing how to set realistic and attainable mini goals that will help you achieve your overall health goals this year. It’s so important to be intentional about setting measurable goals to help you build your confidence and to accommodate how crazy our lives and schedules can get sometimes! I’ve got you covered in this episode!
Links mentioned:
- Episode 5: What Healthy Weight Loss Looks Like
- Check out our 3-month Lifestyle Reset Program - https://themillennialnutritionist.com/services
Some key takeaways on setting realistic health goals in 2022:
- In order to set realistic health goals, it’s important to understand what a balanced pattern of eating looks like. The My Plate method is a great place to start!
- Before you set your specific health goals for the year, pick the overall health goal you’re working towards. Maybe you want to lose a certain amount of weight or transition to a plant-based diet. Your SMART goals should be the actionable and measurable steps towards this overall goal.
- Make a weekly or bi-weekly appointment with yourself to check in on whether you’ve achieved your weekly goals. Try to dig deep on what helped you reach your goal, or what kept you from reaching your goal. Make a plan for the following week to help you be more successful in reaching your goal.
- Don’t get disappointed if you don’t hit one of your weekly goals. It’s all a part of the process of figuring out what’s attainable for you in different seasons of life. Adjust the goal and keep going - you got this!!
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
As a Registered Dietitian, I’ve read tons of research on what’s effective for weight loss. This year I helped over 70 clients lose weight through my private practice, and I noticed some patterns on which clients had the most success with weight loss this year. In this episode, I’m sharing five of those findings with you guys to help you in your own weight loss journey!
Check out our Millennial Living Membership for recipes, live Q&As, food demos, and a supportive community of millennials looking to build healthy lifestyle habits! https://themillennialnutritionist.com/membership
Some key tips shared in this episode:
- Your Registered Dietitian is on this journey with you. They are doing the research for you on what will work best for your body to help you create a weight loss plan that’s tailored to your needs.
- My most successful clients started the program with a consistent exercise routine in place before we started, or they started implementing an exercise routine at the beginning of the program. This could be because once we addressed issues like overeating, they started seeing better results from exercise, or that making the healthy choice to exercise led to healthier choices with food.
- My clients that planned out their week to support their weight loss goals (i.e. having healthy snacks and meals on hand, scheduling exercise, etc.) saw more weight loss than those that didn’t.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
There are so many health coaches and nutritionists online ready to sell you a workout program and meal plan… and very few of them have actual credentials. If you’re looking to lose weight, working with a Registered Dietitian means you’ll be supervised by a highly educated nutrition counselor who will help you understand how all the different parts of your lifestyle come together to support your weight loss goals.
Links mentioned:
- Check out our 3-month Lifestyle Reset Program - https://themillennialnutritionist.com/services
Time stamps:
- 2:11 - Education, training, and knowledge requirements for Registered Dietitians
- 21:14 - Licensing & code of ethics Registered Dietitians are held to
- 22:35 - How a Dietitian will get you better weight loss results
- 38:37 - How to filter out misinformation about nutrition and dieting from your social media feeds
Here are the top 3 reasons you should work with an RD:
- There are specific degrees, internships, and field hours Registered Dietitians are required to have, including a full understanding of the human body and psychological disorders that affect our physical well-being. They are going to support your unique needs with this breadth of knowledge.
- Dietitians are trained to keep you safe by recognizing signs of eating disorders and hormone or other health disorders and will refer you to professionals who can help.
- RDs will help you with health and nutrition goals outside of weight loss, such as eating more protein or incorporating more fruits and vegetables into your day.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/
There are a lot of people asking an important question: is it even healthy for someone to lose weight? This week’s focus is on what unhealthy vs. healthy weight loss looks like. Healthy weight loss should improve your overall lifestyle, allow you to enjoy your favorite foods, and live out experiences without fear of food. In this episode, I’m discussing what makes weight loss unhealthy and what steps can be taken to lose weight in a healthy way.
Check out our Millennial Living Membership for recipes, live Q&As, food demos, and a supportive community of millennials looking to build healthy lifestyle habits! https://themillennialnutritionist.com/membership
3 Key takeaways about healthy weight loss:
- If you’re going to try losing weight, seek out a Registered Dietitian. Get help from a professional that has years of education to help you develop a healthy and sustainable plan.
- Ask yourself if what you are doing is sustainable. Part of healthy weight loss is building long-term healthy habits.
- Don’t focus so much on the scale. Pay attention to how the healthy changes make you feel and how they play a part in your overall happiness.
Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.
The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.
Connect with us!:
- Instagram: https://www.instagram.com/the.millennial.nutritionist/
- TikTok: https://www.tiktok.com/@millennialnutritionist
- Website: https://themillennialnutritionist.com/