Empowered Nutrition: Recent Episodes

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Episode Summary In this insightful episode, Erin is joined by Stephanie Notaras, a seasoned dietitian, Director of the Dietician Counselling Skills Practice, and host of The Nutrition Counselling Podcast. Together, they dive into the often-overlooked emotional and psychological layers of nutrition change—what really keeps people stuck, and how both clients and practitioners can move through resistance, shame, and overwhelm toward lasting behavior change.

Stephanie shares evidence-based strategies for building confidence, increasing tolerance for discomfort, and setting realistic expectations in a world that constantly markets “quick fixes.” Whether you're a healthcare professional or someone navigating your own wellness journey, this conversation is packed with wisdom, empathy, and actionable tools.

Episode Highlights * Why change feels harder than it "should": Stephanie breaks down the gap between what people expect from nutrition changes and what actually happens—especially when it's slow, nonlinear, and emotionally taxing. * The myth of motivation: Motivation isn’t the whole story—Stephanie explains how confidence, not just motivation, is a crucial driver of sustainable change. * Small wins are powerful: Rather than aiming for a full “food makeover,” she encourages building confidence through small, meaningful actions within your capacity. * What to do when clients have tried everything: Stephanie validates the experiences of chronic dieters and offers a framework for rebuilding trust in their ability to succeed. * How to support all-or-nothing thinkers: She shares techniques for helping clients shift from perfectionism to progress-based thinking, even when they feel discouraged. * Why clients stop showing up—and how to prevent it: Learn how to explicitly invite clients to return even when they feel like they’ve failed. * The importance of setting expectations early: Teaching clients what to expect—especially the struggle—can increase their tolerance for change and help them stick with the process. * Practitioner mindset shift: Erin and Stephanie discuss how providers can move from “fixers” to supportive guides, and why clients don’t just need information—they need a therapeutic, individualized relationship. * Google isn’t the enemy: Stephanie offers a refreshing take on how to validate clients who come in with self-researched (and sometimes confusing) information, and how to build from it instead of shutting it down.

Resources Mentioned * Check out Stephanie's offerings on her website: Click here * Stephanie's Podcast: The Nutrition Counselling Podcast – A must-listen for dietitians and nutrition professionals focused on mindset and counseling skills. * Follow Stephanie on Instagram: @dietitiancounsellingskills (note: “counselling” is spelled with two Ls – she’s Australian!) * Free Facebook Group for Professionals: Stephanie offers regular free trainings and education for dietitians and nutritionists inside her Facebook group. Join here

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Episode Summary In this episode, we dive into a client-centered approach to nutrition and behavior change. Our guest, Ian, shares his insights on how practitioners can create sustainable change by focusing on empowerment first, education second. The conversation highlights the importance of small, realistic goal setting and understanding the emotional challenges clients face when trying to make lasting health changes. Rather than pushing for perfection or drastic overnight transformations, Ian advocates for collaborative planning and supportive coaching to help clients achieve their goals and rebuild their confidence.

Episode Highlights * Empowerment First, Education Second: Ian emphasizes that practitioners should prioritize empowering their clients rather than bombarding them with education at the outset. Empowering clients helps them feel more capable and motivated to make changes. * The Power of Small, Achievable Goals: We discuss the importance of setting small, realistic goals that help build momentum and confidence. Rather than striving for perfection, small successes lead to long-term change and prevent discouragement. * Breaking the All-or-Nothing Mindset: Ian addresses the common "all or nothing" thinking that many clients fall into, which often leads to feelings of failure. He highlights how to move away from this mindset and set expectations that are more forgiving and flexible. * Collaborative Coaching Approach: Instead of dictating what clients "should" do, Ian stresses the importance of negotiation and working together to set a plan that meets clients where they are. This collaborative approach fosters trust and ensures that clients are truly committed to their goals. * Sustainable Change Through Layered Goals: The conversation also covers how practitioners can layer small goals over time to create lasting behavioral change, as opposed to overwhelming clients with large, difficult plans. * The Role of the Practitioner: Practitioners should view themselves as collaborators, guiding clients through manageable steps and providing support when setbacks occur. This approach fosters a sense of agency in clients and helps them stay engaged in their health journey. * Building Confidence Through Support: Clients often enter the process with broken confidence, and this episode discusses how practitioners can rebuild that confidence by focusing on small wins, empathy, and consistent encouragement.

Resources Mentioned * Food Story Coaching Program: Ian offers an online, self-directed training program for practitioners. The course includes seven modules designed to teach the philosophy and skills necessary to empower clients and create lasting change. It also includes live mentorship calls and peer mentorship with one of Ian’s master coaches. To learn more, visit https://www.foodstorycoaching.com/fundamentals * Contact Ian: + Food Story Coaching Certification: https://www.foodstorycoaching.com/contact + Work with Ian: https://ianrubin.com + Study under Ian at The National University of National Medicine: https://nunm.edu/faculty/ian-rubin-ma-cpt-chc/ + LinkedIn: Ian Rubin

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Episode Summary In this episode of the Empowered Nutrition Podcast, we sit down with Udo Erasmus, a health expert, author, and pioneer in the field of nutrition, particularly healthy oils. Best known for his book Fats That Heal, Fats That Kill, Udo shares his journey and insights on the importance of essential fatty acids and how food choices, like eliminating processed vegetable oils and sugars, can significantly improve energy, digestion, and overall well-being.

Udo emphasizes the power of awareness in nutrition, encouraging listeners to experiment with their diets to better understand how foods affect their bodies. He also discusses the crucial role of digestion, explaining how cooking depletes enzymes and probiotics, and why a plant-based, raw-food approach can optimize digestive health. Udo’s expertise and personal experiences provide a relatable and inspiring approach to holistic nutrition.

Episode Highlights * The Impact of Oils on Health: Udo discusses how different oils, particularly processed vegetable oils, affect our bodies. He encourages listeners to experiment by eliminating certain oils from their diet to observe how they feel, emphasizing the importance of awareness in making healthy dietary choices. * Omega-3 Alternatives: Udo talks about his journey with oils and introduces his blended oils that provide a balanced approach to nutrition. He also mentions the importance of flax oil as a source of Omega-3 and his personal philosophy on achieving a healthier, more sustainable diet. * The Role of Awareness in Health: Udo emphasizes that taking ownership of your health is crucial. The more aware you become of how certain foods affect your body, the better choices you can make, leading to long-lasting improvements in your overall health and energy levels. * Personal Experience with Nutrition: Udo shares a heartwarming story about his son learning the consequences of consuming too much sugar, illustrating the power of self-discovery in nutrition. By guiding his son to notice the effects of sugar on his energy levels, Udo highlights the importance of taking ownership of your own health journey. * The Digestion Equation: Udo explains how cooking destroys essential enzymes and probiotics found in raw foods, making digestion more challenging for our bodies. He recommends four key components for optimal digestion: raw, plant-based foods, fiber, probiotics, and bitters. These can support your digestive system and maintain a healthy gut microbiome.

Resources Mentioned * Udo’s Choice Oils: Udo’s premium oils can be found at Udo’s Choice. * Udo Erasmus Website : udoerasmus.com, where you can find information about holistic health and nutrition. * Social Media & Podcast Appearances: Udo Erasmus can be found on multiple platforms including: + LinkedIn: Udo Erasmus + YouTube: @UdoErasmus + Instagram: @udoerasmus + Facebook. The Udo Erasmus * For more podcasts and information, visit Udo Erasmus Podcast

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Episode Summary In this episode of the Empowered Nutrition Podcast, Erin is joined by Julia Mitchell, a functional nutritionist, bison rancher, and mother of two. Julia combines her expertise in Muscle-Centric Medicine® from her work with Dr. Gabrielle Lyon's Clinic, regenerative agriculture, and food quality to help individuals optimize their health. As a Certified Nutrition Specialist (CNS) and Licensed Dietitian-Nutritionist (LDN), Julia discusses the importance of building muscle mass and consuming nutrient-dense foods like grass-fed animal proteins to improve body composition and support longevity. She also shares insights from her experience raising grass-fed bison in Alberta, where she practices regenerative agriculture to promote personal health and improve land quality. Throughout the episode, Julia emphasizes the need for sustainable nutrition strategies, understanding macronutrient needs, and the role of resistance training in enhancing metabolic efficiency.

Episode Highlights * The Muscle Metaphor for Blood Sugar Management: Julia explains how muscle acts like a "sponge" for glucose and fatty acids, emphasizing that larger muscle mass means better capacity to absorb and store nutrients efficiently, preventing excess in the bloodstream. * Why Cutting Carbs Alone Isn’t Enough: While reducing carbs can help lower blood sugar, it doesn’t improve your body’s ability to handle glucose in the long term. Resistance training is crucial for building muscle mass and improving metabolic efficiency. * The Danger of Crash Diets and Caloric Restriction: Prolonged caloric restriction or crash dieting can lead to muscle loss, reducing metabolic capacity and making it harder to maintain weight loss in the future. The importance of preserving lean mass while losing fat is emphasized. * Macro Tracking as a Tool for Awareness: Tracking macronutrients, particularly protein, can help individuals understand their eating habits and ensure they’re meeting their nutritional needs. However, it’s not for everyone and should be used as a learning tool, especially for those without a disordered relationship with food. * How Tracking Can Prevent Overeating: Julia explains how tracking food intake can help individuals avoid mindless overeating, a common problem in today’s food environment, where calorie-dense foods are easily accessible. * The Balance of Nutrient Density and Caloric Control: While eating nutrient-dense foods is important, it’s also necessary to be mindful of calorie intake to avoid weight gain. Being curious about your nutrition and learning how to optimize it is key to achieving long-term health goals.

Resources Mentioned * Follow Julia on Instagram: Stay connected with Julia for more nutrition insights at @juliathenutritionist. * Dr. Gabrielle Lyon’s Practice: To learn more about Julia’s practice and to work with her directly. * Follow Dr. Lyon on Instagram: @drgabriellelyon

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Episode Summary In this episode of the Empowered Nutrition Podcast, Erin is joined by Dr. Rachele Pojednic, a renowned expert in nutrition, supplementation, and muscle physiology. Dr. Pojednic is the CEO and Founder of Strong Process Education, the Director of Scientific Research at Restore Hyperwellness, and a Lecturer at Stanford University. With a PhD in nutritional biochemistry, she has conducted extensive research on the impact of nutrition and exercise on muscle health, performance, and recovery. During this conversation, Dr. Pojednic and Erin discuss the growing body of evidence around creatine supplementation for women, the importance of muscle maintenance for longevity, and how to sift through wellness trends to find what truly works. The episode also explores common wellness myths, the science behind GLP-1 medications, and why focusing on the long-term approach to health is key to living your best life.

Episode Highlights * Creatine for Women: Dr. Pojednic discusses how creatine supplementation (3-5 grams per day) is showing promising results for women's cognitive health and physical performance, with no need for a loading phase. The benefits accumulate in muscles and other tissues, including the brain. * Debunking Wellness Myths: The conversation dives into common wellness trends and myths, with Dr. Pojednic pointing out that supplements should be viewed as tools for marginal gains, not miracle solutions. Foundational nutrition—getting enough protein, fiber, and healthy fats—remains crucial. * The Truth About GLP-1 Supplements: Dr. Pojednic explains the difference between prescription GLP-1 medications (like Ozempic and Wegovy) and the herbal supplements that claim to mimic them. While some herbs may mildly stimulate GLP-1 production, they cannot match the potency of the prescription versions, which are GLP-1 receptor agonists. * Why Muscle Maintenance Matters: Dr. Pojednic emphasizes the importance of maintaining lean muscle mass, particularly for women, to ensure long-term health and vitality. Strength training is key to improving performance and supporting longevity, especially as muscle loss accelerates starting in your 30s. * Long-Term Health and Longevity: Rather than focusing on achieving a specific body image or trying to extend life by a few years, Dr. Pojednic talks about the importance of increasing healthspan—living a strong, active life well into old age. * Avoiding Shiny Object Syndrome in Wellness: Dr. Pojednic shares her perspective on how wellness trends and quick fixes can be distracting. She encourages focusing on long-term goals and taking an evidence-based approach to supplements, exercise, and overall health.

Resources Mentioned * Dr. Rachele Pojednic's Website: www.rachelepojednic.com * Strong Process Education: Dr. Pojednic’s education platform offering accredited, evidence-based courses on nutrition, supplementation, and more for wellness professionals. Visit www.strongprocess.com to explore courses on general nutrition, exercise physiology, gut-brain connection, recovery, and more. + Use discount code: EMPOWERED50 * Restore Hyperwellness: Dr. Pojednic serves as the Director of Scientific Research at Restore Hyperwellness, an innovative wellness company. Learn more about their services at www.restore.com. * Social Media: Follow Dr. Rachele Pojednic for more insights on nutrition and wellness: + Instagram: @rachelepojednic + Istagram: @strongprocess + Facebook: www.facebook.com/strongprocess

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Episode Summary In this episode of the Empowered Nutrition Podcast, we sit down with Dr. Melissa McCreery, a PhD clinical psychologist, to explore the complex relationship between food, mindset, and health. Dr. McCreery shares her expertise on emotional eating, perfectionism, and the psychological factors that contribute to overeating. We dive into how hidden emotional needs, or "hidden hungers," can drive unhealthy eating patterns, and how addressing both the emotional and physiological aspects of food can lead to lasting change. Dr. McCreery also discusses the importance of shifting from a mindset of restriction to one of self-compassion and curiosity when it comes to food and weight management. This episode offers valuable insights for anyone looking to break free from negative cycles around food and create a healthier, more balanced relationship with eating.

Episode Highlights * The Problem with “Cheat Days”: Why constructing a relationship with food that involves cheating can lead to a cycle of guilt and overeating. * Hidden Hungers: Emotional eating often acts as a coping mechanism for unmet emotional or psychological needs. Understanding these hidden hungers is key to breaking unhealthy food patterns. * The Role of Physiology: Metabolic factors like insulin resistance and gut health can play a significant role in appetite regulation, complicating the emotional eating cycle. * Weight Loss Medications: A discussion on GLP-1 medications, their benefits in the short term, and the importance of addressing the underlying psychological and emotional issues for long-term success. * Shifting Your Mindset: Moving from a place of “I have to” to “I want to” when it comes to making healthier choices, and how this mindset shift can lead to lasting change. * The Power of Compassion: Recognizing that making lasting change requires understanding and compassion for yourself, especially when facing challenges around food.

Resources Mentioned * Website: TooMuchOnHerPlate.com * Free Quiz: TooMuchOnHerPlate Quiz * Podcast: Too Much On Her Plate Podcast * Instagram: @TooMuchOnHerPlate * Facebook: Too Much On Her Plate * LinkedIn: Dr. Melissa McCreery

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Episode Summary In this episode, we sit down with Kerry Lett, a registered dietitian and certified lactation counselor who specializes in pediatric nutrition, picky eating, food allergies, and maternal health. Kerry offers a wealth of insight on feeding children, from the early stages of introducing solids to navigating picky eating in toddlers and adolescence. They dive into the important differences between feeding neurotypical and neurodivergent children, bust common myths surrounding picky eating, and discuss effective, research-backed strategies for making mealtime a less stressful experience for both parents and kids. Whether you’re a parent with a picky eater or someone interested in child feeding strategies, this episode is packed with practical advice and fresh perspectives

Episode Highlights * Kerry’s Journey into Pediatric Nutrition + Carrie shares her path from wanting to be a pediatrician to becoming a registered dietitian specializing in pediatric and maternal nutrition. She discusses the importance of preventing health issues before they arise, rather than just treating them once they occur, and how she focuses on supporting families through every stage of life. * The Challenges of Feeding Kids Today + The conversation shifts to the common challenges parents face when it comes to feeding their children, especially with the overwhelming amount of conflicting information available online. Kerry explains how parents often feel lost or confused when it comes to starting solids and managing picky eating. * Picky Eating: Is It Becoming More Prevalent? + Kerry discusses the growing trend of picky eating, pointing out that sensory issues and neurodivergence may be contributing factors. She shares insights into why picky eating seems more common today and how societal and environmental changes may be influencing this shift. * Division of Responsibility in Feeding + Kerry explores the "division of responsibility" model popularized by Ellen Satter, where parents are responsible for providing healthy meals, and children are responsible for deciding whether or not to eat. She explains how this framework can be adapted for picky eaters and provides tips on balancing autonomy with structure during mealtime. * The Role of Sensory Exploration in Feeding + Sensory exploration is a key part of Kerry's approach. She emphasizes the importance of letting kids explore food in a non-threatening way, from touching and smelling to playing with food before even thinking about eating it. This helps build familiarity and reduces fear around new foods. * How to Transition from Purees to Solids + Kerry offers advice on introducing solids to babies, explaining that combining purees with baby-led weaning can be a successful approach. She discusses the benefits of both methods and how they can be used together to teach children to enjoy a variety of textures and flavors. * Handling Picky Eating in Adolescents + The conversation wraps up with a look at picky eating in adolescence, a less commonly discussed topic. Kerry talks about the importance of setting boundaries, offering healthy snack options, and guiding teens toward more balanced food choices without controlling their autonomy.

Resources Mentioned * Kerry Lett’s Practice: + Kerry is the founder of Milestones Pediatric and Maternal Nutrition, where she and her team offer personalized nutrition counseling and lactation consulting to help families thrive. + Website: Milestones Pediatric and Maternal Nutrition + Instagram: @milestonesnutrition * Books & Approaches Referenced: + Ellen Satter's Division of Responsibility: Kerry references Ellen Satter’s model of feeding where parents provide the "what, when, and where" of feeding, while kids decide if and how much to eat. + The SOS Approach to Feeding by Dr. Kay Toomey: This multidisciplinary approach is crucial for children with sensory needs, developmental issues, or fear and aversions around food. + "From Yuck to Yum" Framework: Kerry shares her personalized approach to feeding based on evidence-based strategies, blending concepts from Satter’s and Toomey’s work. * Free Resources: + Free E-books on Pediatric Feeding, helpful blogs, and more on Kerry's website for parents looking for support on picky eating, child nutrition, and feeding strategies.

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Episode Summary In this episode, we delve into the intricate relationship between the nervous system, trauma, and overall gut health with psychotherapist Michelle White. We explore how understanding and addressing the root causes of chronic stress can lead to long-lasting healing. Michelle explains how embodied psychotherapy can calm the mind, emotions, and body, highlighting the often-overlooked impact of stress on gut health. She emphasizes that when stress triggers physical symptoms, traditional talk therapy alone is insufficient. Instead, Michelle shares insights on her therapeutic approach, which combines relaxation and embodied techniques with deeper self-exploration to effectively resolve symptoms and promote healing.

Episode Highlights * Understanding the Nervous System: The importance of identifying and addressing what activates the nervous system, particularly in the context of trauma and chronic stress. * Therapeutic Process: Michelle outlines her approach, including weekly sessions, embodied work, and the significance of homework for continued practice outside of therapy. * Tools for Healing: Discussion on using apps and vagus nerve devices, and the necessity of addressing underlying issues rather than relying solely on technological solutions. * Safety and Healing: The fundamental human desire for safety and how true healing involves feeling secure within oneself.

Resources Mentioned * Podcast: Happy Inside – Available on Apple Podcasts and Spotify. * Website: happyinside.com.au – For more information on Michelle's practice and resources. * Social Media: IG: @sohappyinside | Facebook: Happy Inside * iPhone App: Offers gut-directed imagery and other relaxation tools for personal use.

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Episode Summary In this episode, Erin Skinner welcomes Haley Smith, a Certified Fertility Awareness Practitioner and the founder of Innate Rhythm and the Fertility Freedom Podcast. Haley's mission is clear: to empower women overlooked by the traditional healthcare system with body literacy, self-trust, and fertility awareness. Together, they discuss how women can optimize fertility through nourishment, mindfulness, and lifestyle adjustments. Haley explains how adding nutrient-dense foods, improving sleep, and managing stress can create the right environment for conception. She also shares her personal experience of how emotional and physical stress impacted her menstrual cycle and fertility. Erin and Haley dive deep into the connection between safety signals to the body and successful conception, emphasizing that fertility is about more than just biology—it's about creating space in your life for new possibilities.

Episode Highlights * Mindful Eating for Fertility: Haley advocates for adding quality high proteins and whole foods to support fertility, rather than cutting things out. It's about sending safety signals to the body through nourishment. * Body’s Safety Signals & Fertility: Stress, over-exercising, and emotional turmoil can signal to the body that it’s not safe to conceive. Haley shares how her own stressful breakup and calorie deficit caused her to stop ovulating for nine months. * Fertility Awareness & Tracking: Haley highlights the importance of tracking your cycle and temperature to understand when you’re ovulating. She explains that even if you're bleeding, you may not be ovulating—something only tracking can reveal. * Foundations of Fertility: Before diving into supplements or other interventions, it's essential to focus on the foundations of sleep, stress management, exercise, and nutrition. Haley emphasizes starting with small changes like getting sunlight in the morning and increasing protein intake. * Tailored Health Protocols: Haley explains her approach to working with clients, which starts with gathering data through cycle charting, lab work, and health intake forms. This helps her create personalized health protocols, with a commitment to at least four months of focused change.

Resources Mentioned * Haley’s Practice: Innate Rhythm. + Check out a 'Free Discovery Call' + Group Program: Fertility Freedom, launching later this year. * Haley's Instagram: @fertilityfreedom.ir * Haley's Podcast: Fertility Freedom Podcast * Tests mentioned: The Dutch Test for sex and adrenal hormone metabolites.

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Episode Summary In this episode of the Empowered Nutrition Podcast, we are joined by Lily Nichols, a Registered Dietitian Nutritionist, Certified Diabetes Educator, and researcher known for her evidence-based approach to prenatal nutrition. Lily is the founder of the Institute for Prenatal NutritionⓇ and co-founder of the Women’s Health Nutrition Academy. She has authored several bestselling books on real food nutrition that have influenced prenatal health worldwide.

In this discussion, Lily shares insights into the relationship between insulin resistance and gestational diabetes, emphasizing the importance of managing blood sugar before, during, and after pregnancy. She also provides empowering strategies to reduce long-term health risks and ensure optimal outcomes for both mothers and their babies.

Episode Highlights * Insulin Resistance Preconception: Lily explains that insulin resistance may already exist before pregnancy, contributing to the development of gestational diabetes. * Continuous Glucose Monitoring Study: A study discussed by Lily reveals that women who developed gestational diabetes showed higher blood sugar levels from the beginning of pregnancy, even before typical testing at 24–28 weeks. * The Importance of Preconception Blood Sugar Management: Lily emphasizes that managing blood sugar before pregnancy, through proper diet, supplements, and lifestyle adjustments, can significantly reduce the risk of gestational diabetes. * Gestational Diabetes and Long-Term Health: Women who develop GD are at a higher risk of type 2 diabetes later in life. Lily describes GD as a "warning light" and stresses the importance of lifestyle changes post-pregnancy to maintain healthy blood sugar levels. * The Role of Key Nutrients: Lily mentions the importance of nutrients like magnesium, vitamin D, and inositol in maintaining healthy blood sugar levels. * Empowering Women: Rather than stigmatizing gestational diabetes, Lily highlights how knowledge of one's blood sugar control can be empowering, leading to proactive health decisions and better long-term outcomes. * Gestational Diabetes Resources: Lily shares information about her professional training programs and the network she has built to ensure women have access to high-quality clinical care.

Resources Mentioned * Lily Nichols’ Website: LilyNicholsRDN.com – A hub for free articles, blog posts, and educational content on prenatal and gestational diabetes nutrition. * Books by Lily Nichols: + Real Food for Gestational Diabetes + Real Food for Pregnancy + Real Food for Fertility * Free Video Series on Gestational Diabetes: Available on Lily's website under the "Freebies" tab. * Women’s Health Nutrition Academy: Professional webinars on prenatal nutrition. * Institute for Prenatal Nutrition: A clinical mentorship program for health professionals. Apply to be in the October cohort! * Instagram: Follow Lily Nichols (@lilynicholsrdn) on Instagram for research briefs, food inspiration, and practical tips.

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Episode Summary In this episode, Erin Skinner interviews Melissa Teel, a functional dietician and autism parent, about the impact of diet on autism. They dive into a recent autism reversal study showing the benefits of gluten-free, dairy-free, and low-processed food diets on children's behavior, communication, and cognitive function. Melissa shares her personal journey with these dietary changes and offers practical advice for other families.

Episode Highlights * Autism Reversal Study: A study found that eliminating gluten, dairy, and processed foods led to significant improvements in autism symptoms. Read the full study here. * Implementing Dietary Changes: Tips include meal prepping, using gluten-free and dairy-free alternatives, and gradually introducing new foods. Melissa also discusses the GAPS (Gut and Psychology Syndrome) diet, which focuses on gut health. * Professional Support: Collaborating with dietitians, occupational therapists, and other specialists can enhance the effectiveness of dietary interventions and support the transition. * Lifestyle Adjustments: Reducing screen time, increasing physical activity, and incorporating sports are beneficial. Recommended supplements include Omega-3s, vitamin D, multivitamins, and probiotics. * Challenges and Barriers: Financial constraints, lack of support, and the need for gradual dietary adjustments are significant challenges. Melissa stresses the importance of balancing dietary changes with professional guidance.

Resources Mentioned * Autism Reversal Study: Reversal of Autism Symptoms among Dizygotic Twins through a Personalized Lifestyle and Environmental Modification Approach: A Case Report and Review of the Literature * Autism Dietitian on Instagram: @autismdietitian, a valuable resource for autism-friendly diets and tips. * Thrive Clinics: Erin’s clinic offers telehealth services in various U.S. states and in-person services in North Carolina, focusing on nutrition for cognitive health, autism, and much more. Contact Thrive Clinics to empower your health today!

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Episode Summary In this episode of the Empowered Nutrition Podcast, Erin Skinner sits down with Alexandria DeVito, a functional nutritionist specializing in fertility and preconception health. Alexandria, who is the founder and CEO of Poplin, discusses the importance of preparing your body for conception through comprehensive preconception health strategies. They delve into how factors like diet, lifestyle, and environment can impact fertility and overall health, and how a thorough understanding of one’s health baseline can lead to better outcomes for both conception and the health of the future child.

Episode Highlights * The Importance of Preconception Health: Alexandria explains why preparing for pregnancy extends beyond just diet and involves a thorough assessment of various health markers, including blood, hormone, metabolic, nutrient, and immune status. * Functional Nutrition Approach: Alexandria discusses the benefits of a functional nutrition approach to fertility, which includes understanding and addressing nutrient deficiencies and hormonal imbalances that traditional tests might overlook. * Testing and Baselines: Poplin offers extensive pre-pregnancy wellness testing, covering more than 70 biomarkers to provide a detailed picture of an individual's health. This allows for more personalized and effective fertility and preconception planning. * Impact of Diet on Fertility: They explore how nutrient-dense diets, including healthy fats and animal products, can support reproductive health. Alexandria debunks myths around fat and cholesterol, emphasizing their role in hormone production and fertility. * Partner Involvement and Age: Alexandria highlights the importance of both partners being involved in preconception health and how improving biological health can impact fertility, regardless of age. * Poplin’s Offerings: Learn about Poplin’s comprehensive testing services and resources, including their app and educational support for preconception health.

Resources Mentioned * Poplin: The first pre-pregnancy wellness company offering comprehensive testing and support. Visit Poplin's Website to learn more and use promo code ENP50 for $50 off their premium test panels. * Alexandria DeVito’s Book: Nine Months is Not Enough: The Ultimate Pre-Pregnancy Checklist to Create a Baby Ready Body and Build Generational Health.

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Episode Summary In this episode of the Empowered Nutrition Podcast, we dive deep into the importance of the microbiome for overall health. We tackle common misconceptions about what impacts the microbiome and offer evidence-based recommendations for optimizing gut health. We also explore the factors that harm the microbiome and underscore the significance of making informed dietary choices.

Episode Highlights 1. Introduction to the Microbiome:

* Understanding the importance of the microbiome for overall health.
* Common misconceptions about microbiome health.

1. Connections Between Microbiome and Health:

   • The role of the microbiome in metabolic health, mood, and hormonal balance.
   • How an impaired microbiome can lead to systemic inflammation and chronic diseases.

   • Probiotics and Fiber:

   • Limitations of probiotics in changing the microbiome long-term.

   • The importance of fiber, but why it alone may not restore microbiome diversity.

   • Effective Ways to Improve Microbiome Health:

   • The significant impact of fermented foods on microbiome diversity.

   • Key findings from the Sonenberg study on fiber vs. fermented foods.
   • Benefits of prebiotics and specific polyphenols for gut health.
   • The role of berberine in improving metabolic health and the gut microbiome.

   • Harmful Factors for the Microbiome:

   • Four categories of food additives that impair gut health:

     1. Emulsifiers
     2. Artificial sweeteners
     3. Food colorings
     4. Nanoparticles

   • Practical Tips for a Healthy Microbiome:

   • Incorporating fermented foods into the diet.

   • Avoiding food additives that harm gut health.
   • Understanding the broader impact of diet on systemic inflammation and chronic diseases.

Resources Mentioned * Study: Wastyk, H. C., Fragiadakis, G. K., Perelman, D., Dahan, D., Merrill, B. D., Yu, F. B., Topf, M., Gonzalez, C. G., Van Treuren, W., Han, S., Robinson, J. L., Elias, J. E., Sonnenburg, E. D., Gardner, C. D., & Sonnenburg, J. L. (2021). Gut-microbiota-targeted diets modulate human immune status. Cell, 184(16), 4137–4153.e14. https://doi.org/10.1016/j.cell.2021.06.019 * Common Fermented Foods: Yogurt, kimchi, sauerkraut, kefir, and kombucha. * Prebiotics: Inulin, FOS, GOS, polyphenols from pomegranate. * Berberine: Benefits for metabolic health and gut microbiome improvement.

Connect with Us * Visit our website for more episodes and information. * Follow us on social media for updates and health tips. * Subscribe to our podcast and leave a review!

Ready to dive in? Listen here.

At Thrive Clinics, we use a nutrition-centric healthcare model that helps you leverage the power of food to optimize your health. Learn how we can help you Thrive by clicking HERE!

Our Program for Healing Your Metabolism is Available as the 'Lean for Life' App! Help yourself feel aligned using our three phase approach: Heal, Optimize , and Refine where you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website! Heal your Metabolism with the Lean for Life App.

Are you interested in getting root cause health care covered by your insurance? Get started with booking an appointment HERE at Thrive Clinics!

Enjoying the podcast? We'd Loved to Hear Your Feedback! Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@thrive-clinics). Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas by email to: podcast@empowerednutrition.health

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Episode Summary In this episode of the Empowered Nutrition Podcast, we dive deep into the complexities of Small Intestinal Bacterial Overgrowth (SIBO) and its recurrence. Our host, with years of professional experience in treating SIBO and co-founder of the SIBO Academy, shares invaluable insights on why SIBO often returns after initial treatment and how to prevent it. We discuss the importance of addressing underlying root causes and present a comprehensive protocol to ensure SIBO does not come back. This episode is packed with practical advice for both patients and practitioners.

Episode Highlights 1. Understanding SIBO Recurrence: Explanation of why SIBO often returns after initial treatments and the importance of addressing root causes. 2. Key Components of a Post-SIBO Protocol: * Prokinetics: Importance of stimulating gut motility to prevent bacterial overgrowth. * Digestive Enzymes: Role of high-quality digestive enzymes in aiding proper digestion and absorption of food. * Probiotics: Use of specific types of probiotics to create an environment unfavorable to harmful bacteria. * Replacement Therapies: Addressing deficiencies in stomach acid, bile, and overall nutritional status. 3. Ancillary Strategies: Additional strategies to prevent SIBO recurrence, including: * Vagal Tone Improvement: Techniques to stimulate the vagus nerve and enhance gut motility. * Trauma and Stress Management: Addressing chronic stress and past trauma that can impact gut health. * Abdominal Adhesions: Identifying and treating adhesions that can slow down gut motility.

Resources Mentioned * SIBO Academy: Courses and resources for practitioners to become experts in treating SIBO. * Prokinetics: + Motility Activator from Integrative Therapeutics + Prescription options like Motegrity * Digestive Enzymes: + Transformation Enzymes' Digest and DigestZyme * Probiotics: + MegaSporeBiotic from Microbiome Labs + ProFlora 4R from Biocidin * Bitters for Stomach Acid and Bile Flow: + Gaia Herbs + Quicksilver Scientific * Nutritional Supplements: + Multivitamins + Protein-rich diets * Vagal Tone Improvement: + True Vega Nerve Stimulation Device * Visceral Therapy: + The Barral Institute Directory for Visceral Manipulation Practitioners

Connect with Us * Visit our website for more episodes and information. * Follow us on social media for updates and health tips. * Subscribe to our podcast and leave a review!

Ready to dive in? Listen here.

Love it? Hate it? We’d love to hear your feedback!

Empowered Nutrition is now called Thrive! A Nutrition-centric healthcare model that helps you leverage the power of food to optimize your health. Learn how we can help you Thrive: linktr.ee/realnutrition Let Thrive support you with medical weight loss: At Thrive, we support you on your healing journey by blending our dietitian-led nutrition care with the efficacy of GLP-1 weight loss medications. Our innovative program harnesses the power of personalized nutrition guidance alongside close medical supervision, to optimize your journey towards a healthier weight. Click here to learn more!

• When needed, we use compound GLP-1 medication (Semaglutide or Tirzepatide) to help our clients reduce food noise and follow their nutrition plan more successfully.
• All medical weight loss program participants are thoroughly screened and monitored for safety across their weight loss journey.
• With or without medication, all weight loss patients work with a compassionate, expert Registered Dietitian for nutrition support. This care protects muscle, reduces side effects, and avoids nutrient deficiencies. It also improves long-term success with weight maintenance.
• Unlike expensive med spas, our consults for medical weight loss are billed to your healthcare insurance plan.
• Unlike online/virtual GLP-1 companies, we ensure your safety, both through medical screening/monitoring and by using and FDA-certified safe compounding pharmacy.
• Unlike with branded GLP-1 medication, compounded medication is not impacted by shortages or delays.
• With our program, you don’t have to worry about a dangerous disconnect between your weight loss team and the rest of your healthcare team. We also serve as your primary care provider. This way, your care is more complete and safe.

Lean for Life is now in the App Store! Heal your Metabolism with the Lean for Life app: https://empowered-nutrition.ck.page/193bb2cd67

Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refinewhere you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@thrive-clinics). Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas by email to: podcast@empowerednutrition.health

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Episode Overview In this insightful episode, I share my personal and unique journey of health discovery as I uncover my diagnosis with a rare form of diabetes known as MODY (Maturity Onset Diabetes of the Young). Despite its rarity, this story underscores the importance of individualized care and self-advocacy in navigating the healthcare system.

Key Takeaways * Personal Health Journey: I detail my experience from pregnancy complications to discovering my rare diabetes diagnosis. * Healthcare System Challenges: Discussing the limitations of standardized healthcare protocols and the importance of personalized care. * Persistence in Self-Advocacy: Encouraging listeners to persist in seeking answers and appropriate care when faced with health concerns. * Understanding MODY Diabetes: Providing an overview of MODY diabetes, its genetic basis, and the challenges in diagnosis and treatment.

Episode Highlights 1. Early Signs and Pregnancy Complications

* Three pregnancies with significant complications due to large babies.
* Initial misinterpretations of symptoms and health indicators.

1. The Journey to Diagnosis

   • Multiple tests and misdiagnoses including PCOS and iron status checks.
   • Persistent high hemoglobin A1C levels despite a healthy lifestyle.
   • Exploration of insulin resistance and the discovery of low fasting insulin levels.

   • Discovering MODY Diabetes

   • Genetic testing leading to the diagnosis of MODY 12, a very rare form of diabetes.

   • Challenges in finding appropriate treatment due to the rarity of the condition.
   • The struggle with healthcare providers reluctant to prescribe the suggested medication (glipizide).

   • Navigating the Healthcare System

   • The importance of advocating for myself in the healthcare system.

   • The need for personalized care and the limitations of generic treatment protocols.
   • Encouragement to seek second opinions and not settle for inadequate care.

Reflective Insights * Healthcare Privilege: Acknowledging the advantages I had in navigating the healthcare system due to my background and resources. * Encouragement for Listeners: Inspiring listeners to remain steadfast in their health journey and to advocate for themselves, recognizing their own knowledge and experience with their bodies.

Empowered Nutrition is now called Thrive! A Nutrition-centric healthcare model that helps you leverage the power of food to optimize your health. Learn how we can help you Thrive: linktr.ee/realnutrition Let Thrive support you with medical weight loss: At Thrive, we support you on your healing journey by blending our dietitian-led nutrition care with the efficacy of GLP-1 weight loss medications. Our innovative program harnesses the power of personalized nutrition guidance alongside close medical supervision, to optimize your journey towards a healthier weight. Click here to learn more!

• When needed, we use compound GLP-1 medication (Semaglutide or Tirzepatide) to help our clients reduce food noise and follow their nutrition plan more successfully.
• All medical weight loss program participants are thoroughly screened and monitored for safety across their weight loss journey.
• With or without medication, all weight loss patients work with a compassionate, expert Registered Dietitian for nutrition support. This care protects muscle, reduces side effects, and avoids nutrient deficiencies. It also improves long-term success with weight maintenance.
• Unlike expensive med spas, our consults for medical weight loss are billed to your healthcare insurance plan.
• Unlike online/virtual GLP-1 companies, we ensure your safety, both through medical screening/monitoring and by using and FDA-certified safe compounding pharmacy.
• Unlike with branded GLP-1 medication, compounded medication is not impacted by shortages or delays.
• With our program, you don’t have to worry about a dangerous disconnect between your weight loss team and the rest of your healthcare team. We also serve as your primary care provider. This way, your care is more complete and safe.

Lean for Life is now in the App Store! Heal your Metabolism with the Lean for Life app: https://empowered-nutrition.ck.page/193bb2cd67

Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refinewhere you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@thrive-clinics). Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas by email to: podcast@empowerednutrition.health

Follow us on:

Instagram | Facebook

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Episode Summary: In this episode, we dive deep into the fascinating world of epigenetics with Hannah Went, co-founder of True Diagnostics. Hannah shares her journey from the world of peptides to pioneering epigenetic testing. We explore how these tests, developed in collaboration with prestigious institutions like Harvard, can reveal your true biological age, offering insights into how your environment and lifestyle impact your genetic expression.

Key Topics Discussed:

• Introduction to Epigenetics: What epigenetics is and how it affects your genes' configuration (which ones are turned on or off).
• True Diagnostics: The founding and mission of True Diagnostics, and their cutting-edge epigenetic testing.
• Chronological Age vs. Biological Age: Understanding the difference and how True Diagnostics can help you determine your true age.
• Impact of Environment on Epigenetics: How lifestyle, environment, and even ancestral factors (like your grandmother’s behavior during pregnancy) influence your epigenetics.
• Peptides and GLP-1 Medications: Hannah’s background in peptides, the nature of GLP-1 medications, and ongoing research in this area.
• Personal Experience with True Diagnostics: Host's personal experience with True Diagnostics testing and the anticipation of retesting to track changes in biological age.

Guest Bio: Hannah Went is the co-founder of True Diagnostics, a company she started in 2020. With a background in peptides and a passion for understanding aging, Hannah has dedicated herself to developing innovative epigenetic testing that helps individuals understand their true biological age and how it can be influenced by various factors.

Resources Mentioned:

• Tru Diagnostics
• Epigenetic testing and its collaboration with Harvard
• Information on GLP-1 medications and peptide research

Call to Action:

• Check out True Diagnostics' testing to discover your true biological age.
• If you have questions for Hannah Went or want to learn more, visit the True Diagnostics website.
• Don't forget to retest to monitor changes in your biological age over time.

Connect with Us:

• Visit our website for more episodes and information.
• Follow us on social media for updates and health tips.
• Subscribe to our podcast and leave a review!

mpowered Nutrition is now called Thrive! A Nutrition-centric healthcare model that helps you leverage the power of food to optimize your health. Learn how we can help you Thrive: linktr.ee/realnutrition Let Thrive support you with medical weight loss: At Thrive, we support you on your healing journey by blending our dietitian-led nutrition care with the efficacy of GLP-1 weight loss medications. Our innovative program harnesses the power of personalized nutrition guidance alongside close medical supervision, to optimize your journey towards a healthier weight. Click here to learn more!

• When needed, we use compound GLP-1 medication (Semaglutide or Tirzepatide) to help our clients reduce food noise and follow their nutrition plan more successfully.
• All medical weight loss program participants are thoroughly screened and monitored for safety across their weight loss journey.
• With or without medication, all weight loss patients work with a compassionate, expert Registered Dietitian for nutrition support. This care protects muscle, reduces side effects, and avoids nutrient deficiencies. It also improves long-term success with weight maintenance.
• Unlike expensive med spas, our consults for medical weight loss are billed to your healthcare insurance plan.
• Unlike online/virtual GLP-1 companies, we ensure your safety, both through medical screening/monitoring and by using and FDA-certified safe compounding pharmacy.
• Unlike with branded GLP-1 medication, compounded medication is not impacted by shortages or delays.
• With our program, you don’t have to worry about a dangerous disconnect between your weight loss team and the rest of your healthcare team. We also serve as your primary care provider. This way, your care is more complete and safe.

Lean for Life is now in the App Store! Heal your Metabolism with the Lean for Life app: https://empowered-nutrition.ck.page/193bb2cd67

Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refinewhere you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@thrive-clinics). Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas by email to: podcast@empowerednutrition.health

Follow us on:

Instagram | Facebook

View Details

We’re thrilled to announce a brand new episode of the Empowered Nutrition Podcast is now live! 🎉

In this solo episode, our host dives deep into the world of GLP-1 medications, including popular names like Ozempic, Wegovy, and Mounjaro. Whether you're already familiar with these medications or hearing about them for the first time, this episode is packed with valuable insights.

Episode Highlights: * What Are GLP-1 Medications? + Learn about GLP-1 medications, their mechanisms, and their benefits. * Addressing Misconceptions + Debunk myths and understand the true safety and efficacy of these medications. * The Importance of Medical Oversight + Discover why proper medical supervision is crucial when using GLP-1 medications. * Thrive’s Responsible Approach + Get to know how our program combines medical oversight with lifestyle and nutrition support.

Announcing Our New GLP-1 Program! We are excited to introduce our new GLP-1 program designed to maximize the benefits of these medications safely and effectively. Our program pairs clients with a registered dietitian who provides personalized nutrition support. This comprehensive approach ensures that you meet your dietary needs, minimize side effects, and maintain long-term metabolic health.

Top 5 Nutrition Guidelines for GLP-1 Medications: 1. Adequate Protein Intake 2. Collagen Supplementation 3. Fiber Intake 4. High-Quality Multivitamin 5. Omega-3 Status

💡 Don’t miss out on these practical nutrition tips to maximize the benefits of GLP-1 medications!

Got Questions? We're planning a Q&A episode soon! Send your questions or comments about GLP-1 medications to podcast@empowernutrition.health, and they might be featured in our next episode!

Thank you for being a valued listener. We hope you find this episode enlightening and empowering!

Empowered Nutrition is now called Thrive! A Nutrition-centric healthcare model that helps you leverage the power of food to optimize your health. Learn how we can help you Thrive: linktr.ee/realnutrition Lean for Life is now in the App Store! Heal your Metabolism with the Lean for Life app: https://empowered-nutrition.ck.page/193bb2cd67

Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refinewhere you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@thrive-clinics). Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas by email to: podcast@empowerednutrition.health

Follow us on:

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In this episode of Empowered Nutrition, host Erin Skinner engages in a thought-provoking conversation with Amy Myrdal Miller, a registered dietitian and co-author of the renowned cookbook "Cooking à la Heart." Together, they dive deep into the complexities of food, health, and sustainability, addressing misconceptions, debunking myths, and providing valuable insights into making informed dietary choices.

Key Discussion Points:

1. Challenges in Today's Food Landscape: Amy and Erin discuss the misinformation surrounding food choices and the challenges consumers face in navigating the abundance of dietary advice.
2. The Importance of Whole Foods: They emphasize the significance of incorporating whole, minimally processed foods into one's diet and the benefits they offer for both health and sustainability.
3. The Dairy Industry and Sustainability: Amy sheds light on the dairy industry's efforts towards sustainability, debunking myths and highlighting the environmental initiatives undertaken by dairy farmers.
4. The Heart Health Cookbook: Amy shares insights into the creation of "Cooking à la Heart," emphasizing its focus on promoting cardiovascular wellness through delicious and nutritious recipes.
5. Busting Myths and Misconceptions: The conversation touches on various nutrition-related myths, including concerns about seafood consumption and the fear of microplastics, providing evidence-based perspectives.
6. Empowering Healthier Eating Habits: Amy and Erin offer practical tips for adopting healthier eating habits, including meal planning, reducing food waste, and embracing whole foods.
7. Encouraging Sustainability: They explore the importance of sustainability in food production and consumption, encouraging listeners to make conscious choices that support both personal and planetary health.
8. Closing Thoughts: The episode concludes with a message of empowerment, urging listeners to take control of their health by making informed dietary decisions and seeking guidance from trusted sources.

Tune in to this enlightening episode of Empowered Nutrition to gain valuable insights into navigating the complexities of food and health in today's world. Whether you're looking to improve your diet, enhance sustainability efforts, or debunk common nutrition myths, this conversation offers practical advice and inspiration for a healthier, more informed lifestyle.

Empowered Nutrition is now called Thrive! A Nutrition-centric healthcare model that helps you leverage the power of food to optimize your health. Learn how we can help you Thrive: linktr.ee/realnutrition Lean for Life is now in the App Store! Heal your Metabolism with the Lean for Life app: https://empowered-nutrition.ck.page/193bb2cd67

Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refinewhere you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@thrive-clinics). Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas by email to: podcast@empowerednutrition.health

Follow us on:

Instagram | Facebook

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Welcome to another episode of the Empowered Nutrition Podcast! In today's conversation, Erin sits down with Meg Gerber, the mind behind JÜJ Digestive Bitters. Dive into the fascinating world of digestive bitters and how they can revolutionize your gut health journey.

Key Takeaways:

• Introduction to Digestive Bitters: Learn what digestive bitters are and their centuries-old tradition in promoting digestive wellness. - The Story Behind JÜJ: Meg shares her inspiration behind creating JÜJ Digestive Bitters and the science-backed benefits they offer. - Natural Approach to Digestion: Discover how incorporating JÜJ Digestive Bitters into your daily routine can aid digestion, reduce bloating, and support overall gut health. - Mindful Eating & Bitter Foods: Erin and Meg discuss the importance of mindful eating and how bitter foods can enhance digestive health. - Practical Tips & Recipes: Get inspired with creative ways to incorporate JÜJ Digestive Bitters into mocktails, warm beverages, salad dressings, and more! - Who Can Benefit: Find out if JÜJ Digestive Bitters are right for you, whether you're dealing with occasional bloating, acid reflux, or looking to enhance your digestion naturally.

Resources Mentioned:

• JÜJ Digestive Bitters Website: livewithjuj.com - JÜJ on Instagram: @jujbitters - Grounded Nourishment: Meg's virtual practice focusing on digestive health and mindfulness.

Join the Conversation:

Connect with us on social media and share your thoughts on this episode! Don't forget to tag @jujbitters and @empowerednutritionpodcast to join the community conversation.

Stay Empowered:

If you enjoyed this episode, please subscribe, rate, and review the Empowered Nutrition Podcast on your favorite podcast platform. Stay tuned for more empowering conversations to nourish your body, mind, and spirit! 🌿🎙️

Empowered Nutrition is now called Thrive! A Nutrition-centric healthcare model that helps you leverage the power of food to optimize your health. Learn how we can help you Thrive: linktr.ee/realnutrition Lean for Life is now in the App Store! Heal your Metabolism with the Lean for Life app: https://empowered-nutrition.ck.page/193bb2cd67

Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refinewhere you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@thrive-clinics). Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas by email to: podcast@empowerednutrition.health

Follow us on:

Instagram | Facebook

View Details

In this episode of the Empower Nutrition Podcast, host Erin Skinner shares her personal journey of going alcohol-free for a year and delves into the broader discussion of alcohol consumption, its societal norms, and health implications. Erin discusses the prevalence of alcohol-related issues, including alcohol abuse disorders and associated health risks. Drawing on recent research, she explores the impact of alcohol on various health outcomes, including cancer, cardiovascular events, stroke, and dementia. Erin highlights the complex relationship between alcohol intake and health, emphasizing the need for moderation and awareness. She provides insights into the findings of an umbrella review/meta-analysis on alcohol and health outcomes, shedding light on both potential benefits and risks associated with alcohol consumption. Throughout the episode, Erin encourages listeners to reflect on their own relationship with alcohol and consider making informed choices for their health and well-being.

Resources used:

https://pubmed.ncbi.nlm.nih.gov/35602135/

Zhong L, Chen W, Wang T, Zeng Q, Lai L, Lai J, Lin J, Tang S. Alcohol and Health Outcomes: An Umbrella Review of Meta-Analyses Base on Prospective Cohort Studies. Front Public Health. 2022 May 4;10:859947. doi: 10.3389/fpubh.2022.859947. PMID: 35602135; PMCID: PMC9115901.

Empowered Nutrition is now called Thrive! A Nutrition-centric healthcare model that helps you leverage the power of food to optimize your health. Learn how we can help you Thrive: linktr.ee/realnutrition Lean for Life is now in the App Store! Heal your Metabolism with the Lean for Life app: https://empowered-nutrition.ck.page/193bb2cd67

Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refinewhere you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@thrive-clinics). Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas by email to: podcast@empowerednutrition.health

Follow us on:

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Firstly, I'm thrilled to announce that Empowered Nutrition is evolving to better serve your needs. We've been listening to your feedback and have made significant enhancements to our services. Our mission remains the same: to provide accessible and effective healthcare that prioritizes holistic wellness.

In line with this vision, we're introducing Thrive Clinic – a groundbreaking approach to healthcare that combines primary care and nutrition services. Thrive Clinic is designed to bridge the gap between traditional healthcare practices and holistic wellness, offering integrated care that addresses the root causes of health issues.

At Thrive Clinic, you can expect:

1. Personalized Care: Our team of expert dieticians specializes in functional medicine, providing tailored solutions to meet your unique health needs.
2. Comprehensive Services: From longer visit durations to unlimited consultations and telehealth options, we're committed to offering the support and resources you need to thrive.
3. Accessibility: We accept a wide range of healthcare plans, ensuring that our services are accessible to all.
4. Results-Driven Approach: Our goal is to help you achieve lasting results and live your best life, free from the limitations of health issues.

We're incredibly excited about the possibilities that Thrive Clinic brings, and we can't wait to embark on this journey with you. Whether you're looking to address specific health concerns or simply want to optimize your well-being, Thrive Clinic is here to support you every step of the way.

Stay tuned for more updates and information on how you can get involved with Thrive Clinic. In the meantime, feel free to reach out if you have any questions or would like to learn more.

Thank you for being a part of the Empowered Nutrition community. Together, let's transform healthcare and empower each other to live our healthiest, happiest lives.

Empowered Nutrition is now called Thrive! A Nutrition-centric healthcare model that helps you leverage the power of food to optimize your health. Learn how we can help you Thrive: linktr.ee/realnutrition Lean for Life is now in the App Store! Heal your Metabolism with the Lean for Life app: https://empowered-nutrition.ck.page/193bb2cd67

Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refinewhere you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@thrive-clinics). Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas by email to: podcast@empowerednutrition.health

Follow us on:

Instagram | Facebook

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Introduction: In this episode of the Empowered Nutrition Podcast, Dr. Greg Brannon, a pioneer in hormone therapy and preventive health, shares insights into optimizing health through hormone therapy. He discusses the importance of understanding bioidentical hormones, the impact of hormones on various aspects of health, and the role of education in empowering individuals to make informed decisions about their health.

Episode Highlights:

1. Background and Personal Journey:

   • Dr. Brannon reflects on his own journey with diabetes and how it led him to explore hormone therapy.
   • Despite being active in iron triathlons and CrossFit, he experienced health challenges until he learned to optimize his diet and hormone levels.
   • He emphasizes the importance of understanding the role of hormones in overall health and well-being.

   • Bioidentical Hormones vs. Synthetic Hormones:

   • Dr. Brannon explains the concept of bioidentical hormones and highlights the differences between bioidentical and synthetic hormones.

   • He discusses how bioidentical hormones are recognized by the body and can lead to better outcomes compared to synthetic alternatives.

   • Hormone Therapy and Cancer Risk:

   • Addressing concerns about hormone therapy and cancer risk, Dr. Brannon delves into the research and nuances of hormone therapy's impact on cancer risk.

   • He shares studies and insights demonstrating how bioidentical hormone therapy can reduce the risk of certain cancers, contrary to common misconceptions.

   • Monitoring and Individualized Treatment:

   • Dr. Brannon emphasizes the importance of monitoring hormone levels and tailoring treatment plans to individual needs.

   • He discusses the use of algorithms and individualized protocols to optimize hormone therapy and achieve desired health outcomes.

   • Preventive Health and Patient Education:

   • The conversation expands to the broader context of preventive health and patient education.

   • Dr. Brandon stresses the significance of empowering individuals to take charge of their health through education, informed decision-making, and collaboration with healthcare providers.

Conclusion: Dr. Greg Brandon concludes by highlighting the mission of Optimal Bio, his healthcare practice focused on preventive health and hormone optimization. He encourages listeners to seek knowledge, ask questions, and take an active role in managing their health. With a commitment to education and personalized care, Dr. Brandon aims to empower individuals to lead healthier and more fulfilling lives.

For more information about Optimal Bio and Dr. Greg Brandon's work, visit their website at OptimalBio.com.

Lean for Life is now in the App Store! Heal your Metabolism with the Lean for Life app: https://empowered-nutrition.ck.page/193bb2cd67

Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refinewhere you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@empowerednutrition.health).Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

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Introduction:

• Frustration with extreme weight loss approaches.
• Passion for healing metabolism for natural weight regulation.
• Introduction to Metabolic Endotoxemia (ME) and its link to gut health.

Understanding Metabolic Endotoxemia (ME):

• ME linked to microbiome insult, impacting gut health.
• Factors include antibiotics, c-section, lack of breastfeeding, and low-fiber diet.
• Vicious cycle: Microbiome issues lead to low fiber, worsening diversity.
• Leaky gut allows lipopolysaccharides (LPS) to trigger systemic inflammation.
• Altered hunger signaling and reduced satiety hormones contribute to obesity.

Impact of Endotoxemia:

• Metabolic syndrome features tied to ME: inflammation, insulin resistance, central fat storage, hypertension, and dyslipidemia.

Scientific Quotes on Endotoxemia:

• Gut dysbiosis induces oxidative stress and ME, major drivers of obesity.
• Oxidative stress key in developing complications of type 2 diabetes.
• Gut dysbiosis linked to chronic inflammation in coronary artery disease.

Studies and Interventions:

1. Diet High in Fiber, Polyphenols, and Functional Foods:

   • Improved metabolic markers in type 2 diabetes subjects.
   • Lowered blood sugar, cholesterol, triglycerides, and inflammation.

   • Flaxseed Intervention:

   • Lowered intestinal permeability and LPS in perimenopausal, overweight females.

   • Pomegranate Extract:

   • Reduced inflammation, improved gut bacteria, and lowered endotoxemia in overweight subjects with high cholesterol.

   • Resistant Dextrin (Prebiotic):

   • Lowered endotoxemia, improved sleep, quality of life, inflammation, and blood sugar in type 2 diabetes females.

   • Probiotic (Lactobacillus Rosis GG):

   • Improved inflammation, lowered endotoxemia, and enhanced metabolic outcomes in coronary artery disease subjects.

   • Symbiotic Intervention (Probiotic + Prebiotic):

   • Significant improvement in endotoxemia, inflammation, and metabolic markers in subjects with obesity.

Practical Applications and Recommendations:

• Testing for endotoxemia using LPS antibodies.
• Dietary focus on high polyphenol, unrefined carbs, high-fiber, and nutrient-dense foods.
• Power foods include flax seeds, chia seeds, true fermented yogurt, and pomegranate extract.
• Individualized approach for gut dysbiosis, starting with digestive support.

Conclusion:

• Emphasis on the gut-metabolism connection.
• Majority may have endotoxemia, a main driver of type 2 diabetes and obesity.
• Solutions involve optimizing gut health through diet, supplements, and personalized approaches.

References used in this episode:

1.Medina-Vera I, Sanchez-Tapia M, Noriega-Lopez L, et al. A dietary intervention with functional foods reduces metabolic endotoxaemia and attenuates biochemical abnormalities by modifying faecal microbiota in people with type 2 diabetes. Diabetes Metab. 2019;45(2):122-131.

2.Krumbeck JA, Rasmussen HE, Hutkins RW, et al. Probiotic Bifidobacterium strains and galactooligosaccharides improve intestinal barrier function in obese adults but show no synergism when used together as synbiotics. Microbiome. 2018;6(1):121.

3.Saleh-Ghadimi S, Dehghan P, Sarmadi B, Maleki P. Improvement of sleep by resistant dextrin prebiotic in type 2 diabetic women coincides with attenuation of metabolic endotoxemia: involvement of gut-brain axis. J Sci Food Agric. 2022;102(12):5229-5237.

4.Fallah F, Mahdavi R. L-Carnitine and synbiotic co-supplementation: beneficial effects on metabolic-endotoxemia, meta-inflammation, and oxidative-stress biomarkers in obese patients: a double blind, randomized, controlled clinical trial. Food Funct. 2023;14(4):2172-2187.

5.Moludi J, Kafil HS, Qaisar SA, Gholizadeh P, Alizadeh M, Vayghyan HJ. Effect of probiotic supplementation along with calorie restriction on metabolic endotoxemia, and inflammation markers in coronary artery disease patients: a double blindplacebo controlled randomized clinical trial. Nutr J. 2021;20(1):47.

6.Farhangi MA, Dehghan P, Namazi N. Prebiotic supplementation modulates advanced glycation end-products (AGEs), soluble receptor for AGEs (sRAGE), and cardiometabolic risk factors through improving metabolic endotoxemia: a randomized-controlled clinical trial. Eur J Nutr. 2020;59(7):3009-3021.

Gonzalez-Sarrias A, Nunez-Sanchez MA, Avila-Galvez MA, et al. Consumption of pomegranate decreases plasma lipopolysaccharide-binding protein levels, a marker of metabolic endotoxemia, in patients with newly diagnosed colorectal cancer: a randomized controlled clinical trial. Food Funct. 2018;9(5):2617-2622.

1. Gonzalez-Sarrias A, Romo-Vaquero M, Garcia-Villalba R, Cortes-Martin A, Selma MV, Espin JC. The Endotoxemia Marker Lipopolysaccharide-Binding Protein is Reduced in Overweight-Obese Subjects Consuming Pomegranate Extract by Modulating the Gut Microbiota: A Randomized Clinical Trial. Mol Nutr Food Res. 2018;62(11):e1800160.

2. Millischer V, Heinzl M, Faka A, et al. Intravenous administration of LPS activates the kynurenine pathway in healthy male human subjects: a prospective placebo-controlled cross-over trial. J Neuroinflammation. 2021;18(1):158.

3. Iqbal A, Prince LR, Novodvorsky P, et al. Effect of Hypoglycemia on Inflammatory Responses and the Response to Low-Dose Endotoxemia in Humans. J Clin Endocrinol Metab. 2019;104(4):1187-1199.

4. Pei R, DiMarco DM, Putt KK, et al. Premeal Low-Fat Yogurt Consumption Reduces Postprandial Inflammation and Markers of Endotoxin Exposure in Healthy Premenopausal Women in a Randomized Controlled Trial. J Nutr. 2018;148(6):910-916.

5. Madison AA, Belury MA, Andridge R, et al. Afternoon distraction: a high-saturated-fat meal and endotoxemia impact postmeal attention in a randomized crossover trial. Am J Clin Nutr. 2020;111(6):1150-1158.

6. Sant'Ana CT, Amorim AD, Gava AP, et al. Brown and golden flaxseed reduce intestinal permeability and endotoxemia, and improve the lipid profile in perimenopausal overweight women. Int J Food Sci Nutr. 2022;73(6):829-840.

7. Frank J, Gupta A, Osadchiy V, Mayer EA. Brain-Gut-Microbiome Interactions and Intermittent Fasting in Obesity. Nutrients. 2021;13(2).

8. Cani PD, Osto M, Geurts L, Everard A. Involvement of gut microbiota in the development of low-grade inflammation and type 2 diabetes associated with obesity. Gut Microbes. 2012;3(4):279-288.

Lean for Life is now in the App Store! Heal your Metabolism with the Lean for Life app: https://empowered-nutrition.ck.page/193bb2cd67

Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refinewhere you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@empowerednutrition.health).Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

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Episode Title: Why Counting Things Doesn't Work in the Long Term for Weight Loss Introduction:

• Greetings to Empowered Nutrition listeners.
• Acknowledgment of those who have tried counting macros, carbs, calories, or points for weight control.
• Introduction to the central theme: the physiological processes affecting appetite, hunger, and cravings.

Main Points:

1. Stable Blood Sugar:

   • Explanation of the importance of stable blood sugar for weight management.
   • Insight into the role of insulin and its impact on accessing stored energy.
   • Common misconceptions about normal blood sugar levels and the presence of subclinical insulin resistance.
   • Factors contributing to blood sugar spikes and potential solutions, including personalized patterns of fasting and carbohydrate intake.

   • Microbiome and Metabolic Endotoxemia:

   • Discussion on metabolic endotoxemia and its prevalence.

   • Explanation of how low gut diversity and insufficient fiber intake can lead to dysbiosis.
   • Impact of compromised gut lining on satiety hormones, triggering hunger and cravings.
   • Strategies to nourish the gut microbiome, including probiotics, prebiotics, and polyphenols.

   • Lean Mass and Muscle:

   • Emphasis on the significance of lean mass, especially for women.

   • Connection between muscle, metabolism, and blood sugar stability.
   • Importance of strength training in maintaining and gaining muscle.
   • Personal anecdote highlighting the possibility of building muscle at any age with dedication.

Conclusion:

• Recap of the three key factors influencing long-term weight management.
• Reiteration that physiological factors play a crucial role, debunking the idea that weight issues are solely about willpower.
• Encouragement to focus on stable blood sugar, a healthy microbiome, and building lean mass for lasting results.
• Wishing listeners happy holidays and a preview of upcoming episode

Lean for Life is now in the App Store! Heal your Metabolism with the Lean for Life app: https://empowered-nutrition.ck.page/193bb2cd67

Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refinewhere you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@empowerednutrition.health).Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

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Podcast Show Notes

About Dr. Cate: Dr. Cate Shanahan, MD, is a renowned physician, best-selling author, and a leading authority in the field of nutrition and wellness. With a trailblazing approach, she challenges conventional nutrition science, advocating for the benefits of traditional fats, meats, and produce while cautioning against the adverse effects of seed oils. Dr. Cate's work has transformed wellness wisdom, helping people overcome biology-driven cravings and embrace ancestral diets for optimal health. Through influential books and extensive expertise, she dispels myths, reveals conflicts of interest in nutrition science, and empowers individuals to make informed choices for their well-being. Dr. Cate Shanahan is a driving force behind the health and nutrition movements, sparking new product trends and teaching millions the merits of traditional diets.

Introduction:

• In this episode, we dive deep into the world of nutrition and the often-overlooked impact of vegetable seed oils with Dr. Kate Shanahan.
• Dr. Cate Shanahan is a family physician, biochemist, and author of "Deep Nutrition" and "The Fatburn Fix," with her upcoming book, "Dark Calories." She specializes in nutrition and its profound effects on health.

Key Takeaways:

1. Vegetable Seed Oils vs. Ancestral Diet

2. Dr. Cate Shanahan shares her journey and experiences living in Hawaii, where she discovered the impact of vegetable seed oils on health.

3. She emphasizes how these oils were celebrated and woven into the local culture, making it essential to understand their effect on our health.

4. The Role of Oxidative Stress

5. Dr. Cate explains that oxidative stress, rather than the omega-6 to omega-3 ratio, is the primary mechanism behind the harm of vegetable seed oils.

6. She debunks the common misconception that all omega-6 fats are harmful, highlighting the importance of understanding the chemistry behind it.

7. Processed and Refined Oils

8. The refined nature of vegetable seed oils strips away antioxidants and nutrients, leaving only the unstable polyunsaturated fatty acids.

9. These oils not only require more antioxidants for digestion but also lack the protective nutrients, leading to oxidative stress within our cells.

10. Practical Changes

11. Dr. Cate emphasizes that adopting a more ancestral diet doesn't have to be overly complicated. Simple changes in daily meals can lead to significant health improvements.

12. While more complex diets have their place, even small adjustments can have a positive impact on health.

13. Upcoming Book: "Dark Calories"

14. Dr. Cate Shanahan's new book, "Dark Calories," is available for pre-order and offers a broader perspective on the impact of vegetable seed oils and cholesterol.

Conclusion:

• Dr. Cate Shanahan's insights shed light on the importance of understanding the chemistry behind nutrition, specifically in relation to vegetable seed oils. These often hidden and processed ingredients have a significant impact on our health, and simple dietary changes can lead to remarkable improvements.

Outro:

• Thank you for tuning in to this episode. If you found this information valuable, please subscribe, rate, and review the podcast. You can find more resources and Dr. Cate Shanahan's books on her website.

Prefer to watch instead? Click the link to watch the interview.

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Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@empowerednutrition.health).Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

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In this episode, dietitian Gayatri discusses the importance of addressing root causes for optimal health.

A little bit about Gayatri:

Gayatri Saldivar, MS, RDN, CLT, IFNCP is an expert in the art and science of lab-based protocol design to help clients achieve whole-body wellness. Integrating the Kalish method and the science of nutritional genomics into her work, she named her practice 23 Nutrition Therapy. She is certified in Lifestyle Eating And Performance (LEAP) therapy and customizes anti-inflammation and elimination diets.

In this episode, she emphasizes the gut hormone detox connection and how it can lead to symptoms like brain fog, fatigue, anxiety, sleep issues, and gut problems. Saldivar shares her approach of comprehensive root cause analysis and testing to help clients rebalance stress hormones, heal the gut lining, and support detoxification for sustainable wellness. The episode also explores various testing methods, including gut testing, hormone testing, conventional lab work, and micronutrient testing, as well as the significance of personalized nutrition and lifestyle changes. Practical tips are provided to support gut healing, hormone balance, and detox pathways, while debunking diet misconceptions.

Key Points:

• Comprehensive testing is crucial in identifying imbalances in stress hormones, gut health, and detoxification.

• Correcting the gut hormone detox connection in the right order can lead to significant progress in healing and overall well-being.

• Detox pathways are evaluated, with a specific emphasis on liver function and glutathione levels.

• A clear and structured plan is developed to address specific concerns in a phased approach.

• Misconceptions exist on both extremes: thinking diet alone can solve everything or dismissing diet as unrelated to health problems.

• Struggling with gut breakdown due to a poor diet but still wanting to consume trigger foods or drinks creates a disconnect.

• Quick wins for gut, hormone, and detox health include focusing on chewing food properly and ensuring adequate protein intake.

Whether you're looking to enhance your understanding of your own health or seeking guidance to support others on their health journey, this episode has something for everyone.

Don't miss this opportunity to empower yourself with the knowledge and tools to achieve optimal health!

Thank you for being a part of our podcast community. We appreciate your continued support and look forward to sharing more enlightening episodes with you.

Did you know that Lean for Life is now in the App Store? Heal your Metabolism with the Lean for Life app: https://empowered-nutrition.ck.page/193bb2cd67

Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refinewhere you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@empowerednutrition.health).Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

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Hey there, welcome back to the Empowered Nutrition Podcast. I'm Erin Skinner, your host, and I'm excited to take you on a journey into the incredible world of Berberine in this episode. Together, we'll discover the superpowers of this natural plant compound and its profound impact on our digestive, metabolic, and hormonal health.

Berberine: The Unsung Hero Imagine Berberine as the unsung hero of the supplement world. It's not a prescription drug, but it's gaining superstar status for its unique ability to kickstart the release of glucagon-like peptide-1 (GLP-1). These GLP-1 superpowers are a game-changer in the realm of metabolic health.

Safety First: Navigating the Berberine Universe Let's navigate the safety of Berberine. Most adults can embrace its benefits, but we need to be cautious. Expect some minor side effects like mild abdominal discomfort, constipation, or the occasional bout of nausea. But a word of advice, Berberine is best suited for those facing health challenges. For healthy individuals, it may not be the supplement you're looking for.

Witness Berberine's Breathtaking Feats Prepare to be wowed by Berberine's breathtaking feats. It swoops in to save the day in the battle against diabetes, polycystic ovary syndrome (PCOS), high cholesterol, and the formidable obesity villain. It's a powerful ally, but having healthcare professionals as your sidekicks when introducing Berberine to your health journey is a smart move.

Dosing Drama and Cautious Calm Let's dive into the dosing drama. The script reads 500 milligrams, two to three times a day, for one to six months. Berberine may be a powerful ally, but long-term alliances should be approached with caution. Especially if your medication squad is already on standby.

Berberine's Secret Weapons Discover Berberine's secret weapons as I unravel the six primary mechanisms through which it conquers the battlefield. From rallying nitrate-reducing bacteria to amping up short-chain fatty acid production, this hero doesn't back down. It's all part of the grand plan to reduce inflammation, optimize bile metabolism, foster Akkermansia bacteria growth, and control hormones to slay the dragons of appetite and sugar cravings.

Calling All Health Warriors Berberine steps into the spotlight when health warriors face particular adversaries. When weight loss resistance, metabolic syndrome, insulin resistance, type 2 diabetes, and PCOS are the battlegrounds, Berberine is your trusty sword. For other quests, consult your healthcare professionals for guidance.

Enduring Legacy The awe-inspiring aspect of Berberine? Its enduring legacy. Even after Berberine exits the stage, its impact on the gut microbiome continues to shine. It's like having a guardian angel looking out for your health, long after the final bow.

The Final Act As we wrap up this episode, I hope you've gained a newfound appreciation for the superpowers of Berberine. This superhero in supplement form may be your ticket to a healthier, happier future.

References used in this podcast episode:

1.The Natural Medicine’s Database: Berberine (Professional Monograph) https://info.trchealthcare.com/natmed-ppc

2.Zhang Y, Gu Y, Ren H, et al. Gut microbiome-related effects of berberine and probiotics on type 2 diabetes (the PREMOTE study). Nat Commun. 2020;11(1):5015.

3.Habtemariam S. Berberine pharmacology and the gut microbiota: A hidden therapeutic link. Pharmacol Res. 2020;155:104722.

4.Zhang L, Wu X, Yang R, et al. Effects of Berberine on the Gastrointestinal Microbiota. Front Cell Infect Microbiol. 2020;10:588517.

5.Och A, Och M, Nowak R, Podgorska D, Podgorski R. Berberine, a Herbal Metabolite in the Metabolic Syndrome: The Risk Factors, Course, and Consequences of the Disease. Molecules. 2022;27(4).

6.Cao RY, Zheng Y, Zhang Y, et al. Berberine on the Prevention and Management of Cardiometabolic Disease: Clinical Applications and Mechanisms of Action. Am J Chin Med. 2021;49(7):1645-1666.

7.Wang H, Zhang H, Gao Z, Zhang Q, Gu C. The mechanism of berberine alleviating metabolic disorder based on gut microbiome. Front Cell Infect Microbiol. 2022;12:854885.

8.Li J, Meng P, Zhang J, He M. Effect of Berberine Hydrochloride on the Diversity of Intestinal Flora in Parkinson's Disease Patients. Contrast Media Mol Imaging. 2022;2022:8381870.

9.Ming J, Yu X, Xu X, et al. Effectiveness and safety of Bifidobacterium and berberine in human hyperglycemia and their regulatory effect on the gut microbiota: a multi-center, double-blind, randomized, parallel-controlled study. Genome Med. 2021;13(1):125.

Ready to dive in? Listen here!

Love it? Hate it? We’d love to hear your feedback!

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Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@empowerednutrition.health).Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

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Introduction

• Welcome to the Empowered Nutrition Podcast, where we discuss important health and nutrition topics to empower our listeners with knowledge and actionable insights.
• In this episode, we dive deep into the significance of omega-3 fatty acids, particularly DHA, during pregnancy and beyond. Our guest today is Kristina Harris Jackson PhD, RDN, an expert in omega-3 research and the co-founder of OmegaQuant.

Segment 1: The Importance of Omega-3 Fatty Acids

• Kristina explains the crucial role of omega-3 fatty acids in human health.
• The focus shifts to DHA, a specific type of omega-3, and its significance during pregnancy.

Segment 2: Dietary Sources of DHA

• The conversation explores dietary sources of DHA, with an emphasis on fatty fish like salmon, sardines, and trout.
• Kristina highlights the variation in DHA content among different fish and the need for a balanced approach to consumption.

Segment 3: Fish Consumption and Mercury Concerns

• Kristina addresses common misconceptions about fish consumption during pregnancy, emphasizing the benefits of fish as a source of DHA.
• The discussion touches on mercury content in fish and the safe consumption guidelines, particularly regarding tuna.

Segment 4: Testing Omega-3 Levels

• Kristina introduces the concept of testing omega-3 levels, specifically the omega-3 index and prenatal DHA testing.
• The benefits of having blood markers for omega-3 levels are explained, along with the ease and affordability of the testing process.

Segment 5: Recommendations for Pregnant Women

• Practical advice is provided for pregnant women, including recommended servings of fatty fish and considerations for testing omega-3 levels.
• The benefits of testing before and during pregnancy are discussed.

Segment 6: Breastfeeding and Omega-3s

• Kristina explains how omega-3 levels in breast milk are influenced by a mother's dietary intake.
• The importance of postpartum testing for breast milk DHA levels is highlighted.

Segment 7: Implementation and Future Goals

• Kristina discusses the ongoing efforts to integrate omega-3 testing into prenatal care.
• The conversation touches on potential future developments in omega-3 research and testing.

Conclusion

• The episode wraps up with a reminder of the valuable insights shared by Kristina regarding omega-3 fatty acids and their role in pregnancy and breastfeeding.
• Listeners are encouraged to visit OmegaQuant's website for more information and resources.

Outro

• Thank you for tuning in to the Empowered Nutrition Podcast. We hope you found this episode informative and helpful.
• Stay tuned for more episodes on health, nutrition, and wellness, and remember to subscribe and leave us a review to support the podcast.
• If you have questions or topics you'd like us to cover in future episodes, please reach out to us on our website or social media.

Interesting in more omega 3 testing? Check them out on our website!

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Our test for Mother's Milk DHA: https://www.empowerednutrition.health/store/Mothers-Milk-DHA-Test-p551371747

Interested in our Lean for Life Membership? Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refinewhere you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@empowerednutrition.health).Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

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In our upcoming episode of the Empowered Nutrition Podcast, we have a special guest joining us to dive deep into the fascinating world of the gut-brain connection and how it relates to anxiety relief. This is a topic that has been gaining significant attention in the world of nutrition and holistic wellness.

Our guest, Kari, known as the Gut-Brain RD, brings a wealth of knowledge and experience to the discussion.

A little bit about Kari:

Kari Natwick is a Registered Dietitian Nutritionist (RDN) and an Integrative and Functional Nutrition Certified Practitioner (IFNCP). She serves individuals who struggle with chronic digestive complaints such as bloating, constipation, diarrhea, gas, reflux, and abdominal pain. She also serves individuals who struggle with disordered eating and Binge Eating Disorders, through the incorporation of intuitive eating principles and mindfulness-based techniques. Unlike ineffective one size fits all solutions that only create more fear and stress, She helps people develop individualized approaches that move them toward attunement and alignment in their health.

This episode will shed light on:

• The essential bidirectional communication between the gut and the brain.
• Why conventional medicine often overlooks the role of gut health in anxiety.
• Holistic approaches that combine nutrition and lifestyle factors to manage anxiety comprehensively.

Kari will share valuable insights, practical tips, and actionable strategies to help you better understand and address anxiety from a holistic perspective. Whether you're someone who experiences anxiety or you're simply interested in optimizing your overall well-being, this episode is not to be missed!

Stay tuned for this enlightening conversation and discover how you can harness the power of the gut-brain connection to lead a healthier and more balanced life.

Want to learn more about Kari? Visit her website at https://www.gutbrainrd.com/

Thank you for being a valued member of our Empowered Nutrition Podcast community. We can't wait to share this episode with you and continue our journey towards greater empowerment through nutrition and wellness.

If you haven't already, be sure to subscribe to our podcast so you don't miss this episode and other exciting content we have in store for you.

Stay healthy, stay empowered, and keep nourishing your body and mind!

Interested in our Lean for Life Membership? Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refinewhere you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@empowerednutrition.health).Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

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In our latest Quickie Episode, we delve into the complex world of dairy. The question "Is dairy good for you?" has sparked debates for years, leaving many of us unsure about whether to embrace it or avoid it entirely.

Listen here as we embark on a journey through the current research landscape, exploring the potential benefits and concerns associated with dairy consumption. From the intriguing concept of "leaky brain" to the microbiome-modulating effects of dairy products, she breaks down the science and offers practical insights.

• Topic: Dairy's Impact on Health

  • Dairy's reputation as both beneficial and harmful is confusing
  • Listener question: Does dairy cause leaky brain?
  • Introduction to leaky brain concept - parallels to leaky gut
  • Role of blood-brain barrier in allowing specific substances into brain fluid
  • Mention of dairy-derived peptides affecting mood, particularly in infants

  • Research Insights on Dairy

  • Mention of the systemic review in 2020 on dairy's effects on gut microbiome

  • Dairy products (milk, yogurt, kefir) positively influence gut microbiome
  • Dairy's potential positive impact on mood and inflammation
  • Mention of dairy-derived hormone secretion and immune system response
  • Discussion of potential for casein to cross blood-brain barrier and its link to autism (limited human studies)
  • Overall population studies suggest dairy consumption correlates with lower inflammation levels

  • Individual Variability and Dairy

  • Clarification: Focus on protein elements of dairy rather than lactose

  • Reference to lactose intolerance (enzyme deficiency)
  • Dairy allergy/sensitivity as an immune-mediated reaction
  • Personal examples of clients benefiting from dairy-free diets for conditions like autism, eczema, autoimmune disorders

  • Dairy Inclusion and Exclusion

  • Highlighting dairy's nutritional value: protein, fat-soluble vitamins, prebiotics, calcium

  • Warning against blanket dairy exclusion without reason
  • Emphasis on controlled experiments: eliminate dairy, observe effects, reintroduce
  • Promoting overall gut health as a factor in dairy tolerance

  • Balanced Dairy Consumption

  • Emphasis on responsible dairy consumption if tolerated

  • Mention of osteopenia/osteoporosis risks due to calcium deficiency
  • Addressing misconceptions about dairy's negative impact
  • Reminder of potential reversibility of dairy intolerance

  • Dairy Fat and Organic Choices

  • Importance of fat content in dairy for nutrient absorption and blood sugar control

  • Recommendation: Choose full-fat or at least low-fat dairy
  • Suggestion to consider organic dairy for improved quality

  • Closing Thoughts

  • Dairy's gray area: not all good or bad, varies by individual

  • Encouragement to test dairy tolerance before excluding it
  • Empowered Nutrition Health's approach to supporting clients with digestion, metabolism, and hormones
  • Audience invited to send questions to the podcast
  • We believe this episode will help you navigate the often confusing world of nutrition, providing you with a balanced perspective on the role of dairy in your diet.

As always, your feedback is invaluable to us. If you enjoyed this episode or have any questions, we encourage you to leave us a positive review on your preferred podcast platform. Your support helps us continue creating content that empowers you on your health journey.

If you have questions you'd like us to address in future Quickie Episodes or in-depth discussions, feel free to reach out to us at podcast@empowerednutritionhealth.com.

Thank you for being a part of the Empowered Nutrition community. Here's to your health and happiness! * References used: + https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8502778/ + *https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6313445/ + *https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7524346/* + *https://www.mdpi.com/2072-6643/12/10/3157** * Interested in our Lean for Life Membership? Help yourself feel aligned using our three phase approach: Lean for Life Membership *called Heal, Optimize , and Refinewhere you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists.* Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@empowerednutrition.health).Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

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Welcome to another episode of the Empower Nutrition Podcast! I'm your host, Erin Skinner, and I'm so excited to delve into today's topic with you: gut health 101.

It's not just about avoiding bloating or discomfort – a healthy gut is essential for overall well-being. If you've been enjoying the podcast, please take a moment to leave us a positive review. It really helps us spread the word to those seeking nutritional solutions for chronic challenges related to digestion, metabolism, and hormones.

Today, we're going to explore why gut health is so crucial. While most people understand the connection between gut health and digestion, there's a lot more to it. The gut is often referred to as the "second brain" due to its wide-ranging influence on various bodily systems. It produces neurotransmitters and plays a vital role in mental health, immune function, hormonal balance, and even metabolic health.

Mental health is closely tied to gut health, and there's well-documented evidence supporting this connection. Additionally, the gut's impact on the immune system is significant, contributing to autoimmune conditions, allergies, asthma, and skin reactivity like eczema and psoriasis. Hormone imbalances also stem from gut health, particularly the estrobolome which affects estrogen levels. Unhealthy gut health can lead to hormone-related symptoms such as PMS, fertility issues, and mood swings.

Furthermore, gut health is intricately linked to metabolic health. Many individuals in the modern world suffer from metabolic endotoxemia, where inflammatory elements from the gut enter the bloodstream due to a compromised gut lining. This leads to systemic inflammation affecting insulin sensitivity and hormone signaling, contributing to obesity and metabolic syndrome.

The implications of poor gut health don't stop there. It's closely tied to the two main causes of death in Western societies: cardiovascular disease and cancer. Inflammation triggered by gut health issues plays a significant role in the development of arterial plaque and cancer. Even dementia is connected to gut health through the release of inflammatory compounds into the bloodstream, increasing the risk of cognitive decline.

Considering these dire consequences, it's clear that prioritizing gut health is vital. While genetics, nutrition, and lifestyle also contribute to health challenges, the gut is a primary driver behind many chronic conditions. Here are some actionable steps you can take to improve your gut health:

1. Fermented Foods: Incorporate fermented foods like live yogurt, kefir, sauerkraut, kimchi, and kombucha into your diet. These foods not only provide live bacteria but also essential postbiotic compounds that support a healthy gut.
2. Fiber Intake: Consume a sufficient amount of fiber through non-starchy vegetables, whole grains, nuts, seeds, and fruits. Fiber feeds your gut bacteria and supports a balanced microbiome.
3. Prebiotics: Include prebiotic-rich foods such as asparagus, artichokes, berries, and nuts. These special fibers selectively nourish beneficial gut bacteria.
4. Protein Intake: Ensure you're getting an adequate amount of protein, as it supports the turnover of gut lining cells and maintains a healthy gut barrier.
5. Fat-Soluble Vitamins: Incorporate nutrient-dense foods like liver, fatty fish, eggs, and nuts to provide essential fat-soluble vitamins (A, D, E, and K) that are crucial for immune and gut health.
6. Omega-3 Fats: Consume omega-3 fatty acids from fatty fish or supplements. Omega-3s support immune health, cell integrity, and the production of short-chain fatty acids by healthy gut bacteria.

While working on these positive changes, it's also important to minimize factors that harm gut health. Antibiotics, certain medications, alcohol, refined flour, sugar, and excessive use of NSAIDs can negatively impact gut health.

Remember, gut health is a multifaceted endeavor, and addressing it requires a holistic approach. By incorporating fermented foods, prioritizing fiber, consuming nutrient-dense foods, and making informed choices about medications and lifestyle, you can significantly improve your gut health and overall well-being.

Thank you for joining us on the Empower Nutrition Podcast. If you have questions or challenges related to your gut health, metabolism, hormones, or more, don't hesitate to reach out. You can contact us at podcast@empowernutrition.health. If you're looking for expert support, our practice at Empower Nutrition is here to help you achieve your health goals. Visit our website, empowernutrition.health, to learn more. Have a fantastic day and take care!

Interested in our Lean for Life Membership? Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refinewhere you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@empowerednutrition.health).Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

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Welcome to another episode of the Empowered Nutrition podcast! We are so thrilled to have you here. As we bask in the warmth of summer, we're bringing you a series of quick and casual episodes to match those chill summer vibes. So, if you're listening to this as it comes out, get ready for a dose of valuable knowledge while you soak up the sun!

Before we dive into today's topic, I want to take a moment to express our heartfelt gratitude. We don't usually ask for it, but your support means the world to us. If you love this podcast as much as we love creating it, please consider leaving a positive review wherever you listen to podcasts. Your feedback helps us spread the message of empowerment and good health to even more listeners!

Now, let's unveil the mystery behind a pressing concern: allergies and their unexpected link to gut health. Yes, you heard that right! Allergies are becoming increasingly common, affecting around 10% of adults. But why is this happening, and what can we do about it? Stay tuned as we explore the fascinating world of epidemiology and its connection to your gut health. Prepare to be amazed at the intricate dance between your microbiome and those pesky allergies!

So, whether you're lounging at the beach or taking a leisurely stroll, grab your earbuds, and let's embark on this eye-opening journey together! Are you ready to discover the hidden connection between allergies and gut health? Let's dive in! 🌟🌱🎧

Main Topic: Are Allergies Increasing? The Gut Health Connection (01:06 - 05:54)

• Erin confirms that allergies are indeed increasing in prevalence, with approximately 10% of adults affected.
• The rise in allergies is connected to research in epidemiology, which studies the incidence and prevalence of allergies.
• Gut health plays a significant role in the development of both environmental and food allergies.
• Dysbiosis, an imbalance in the gut's microbiome (primarily in the large intestine), is a major driver of allergies.
• Dysbiosis disrupts the production of short-chain fatty acids, essential for maintaining a healthy gut lining.
• Damage to the gut lining leads to increased intestinal permeability, allowing undigested food particles to enter the bloodstream.
• The immune system responds by developing antibodies to these foreign substances, leading to allergies.
• The cycle of unhealthy microbiome, damaged gut lining, and immune reactivity perpetuates and can escalate over time.
• In the Western world, atopy (hyperreactivity of the immune system) is on the rise, leading to various allergic diseases like asthma and eczema.

Addressing Allergies: Focus on Gut Health (05:55 - 10:09)

• Improving gut health is crucial to combat allergies and atopy.
• Some clients might be resistant to the idea of addressing gut health alongside other health concerns.
• Clients can either generically work on improving gut health or opt for a gut test to identify specific issues.
• Dysbiosis is a broad term for unhealthy gut ecosystems, but various specific imbalances can contribute to allergic responses.
• The next episode will provide practical tips and strategies to optimize gut health.

Resources:

Gupta RS, Warren CM, Smith BM, Jiang J, Blumenstock JA, Davis MM, Schleimer RP, Nadeau KC. Prevalence and Severity of Food Allergies Among US Adults. JAMA Netw Open. 2019 Jan 4;2(1):e185630. doi: 10.1001/jamanetworkopen.2018.5630. PMID: 30646188; PMCID: PMC6324316.

Warren CM, Jiang J, Gupta RS. Epidemiology and Burden of Food Allergy. Curr Allergy Asthma Rep. 2020 Feb 14;20(2):6. doi: 10.1007/s11882-020-0898-7. PMID: 32067114; PMCID: PMC7883751.

Niewiem M, Grzybowska-Chlebowczyk U. Intestinal Barrier Permeability in Allergic Diseases. Nutrients. 2022;14(9):1893. Published 2022 Apr 30. doi:10.3390/nu14091893

*Love it? Hate it? We’d love to hear your feedback! Interested in our Lean for Life Membership? Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refinewhere you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists.* Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@empowerednutrition.health).Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

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Welcome back to the Empowered Nutrition podcast! In this episode, Dr. Pal Manickam welcomes Erin Skinner, a registered dietitian, for an enlightening discussion on the significance of circadian rhythm, nutrition, and gut health in maintaining metabolic and digestive well-being. Together, they explore the benefits of fasting, aligning eating patterns with daylight hours, the importance of fiber for a healthy gut microbiome, and the integration of conventional medicine with nutrition for optimal health outcomes.

Episode Highlights:

1. Understanding Circadian Rhythm and Metabolic Health:

2. Dr. Pal Manickam and Erin Skinner highlight the impact of circadian rhythm on metabolic processes and discuss the benefits of eating within the sun to sunset window.

3. They emphasize that aligning eating patterns with daylight hours can enhance metabolism and improve overall metabolic health.

4. The Role of Fiber in Gut Health:

5. Erin emphasizes the importance of fiber diversity in promoting a healthy gut microbiome.

6. They discuss the alarming trend of insufficient fiber intake in the population and underscore the significance of incorporating an adequate amount of fiber in the diet.

7. Nutrition and Gut Health for Vegetarians:

8. Erin shares valuable insights on nutrition and gut health for vegetarians.

9. She emphasizes the importance of protein diversity and suggests incorporating fermented foods like kimchi and sauerkraut to improve gut diversity.

10. Combining Conventional Medicine with Nutrition:

11. Dr. Pan Monica and Erin stress the significance of combining conventional medicine with nutrition for holistic health outcomes.

12. They discuss the need for acknowledging the essential role of food in addition to medical interventions for optimal well-being.

Best Quotes: "We just abused the plan that was provided to us, and that is the replication of what we see in terms of GI diseases."

Conclusion: Dr. Pal Manickam and Erin Skinner provide valuable insights into the importance of circadian rhythm, fasting, nutrition, and gut health for metabolic and digestive wellness. They emphasize the benefits of aligning eating patterns with daylight hours, incorporating fiber in the diet, and the role of protein diversity and fermented foods in vegetarian nutrition. By combining conventional medicine with nutrition, individuals can achieve holistic health and well-being.

Check out the full interview on Youtube!

Interested in learning more about GI health from Dr. Pal? Follow him on Youtube and Instagram!

Interested in our Lean for Life Membership? Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refinewhere you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@empowerednutrition.health).Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at podcast@empowerednutrition.health

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Welcome to the Empowered Nutrition Podcast, where we explore the latest breakthroughs in health and wellness. In today's episode, we dive into the importance of Omega-3 fats and their impact on overall health and well-being. Our special guest, Dr. Bill Harris, sheds light on the significance of Omega-3 in lowering triglyceride levels, improving cardiovascular health, and more.

Bill Harris has a PhD in Nutritional Biochemistry and has been studying omega-3 fatty acids for the last 40 years. During that time, he has published over 340 papers on omega-3 and been the recipient of 5 NIH grants on omega-3 fatty acids. In 2004, he co-developed a new blood test called the “Omega-3 Index," and in 2009, he formed OmegaQuant Analytics, LLC, to offer the test to researchers, clinicians and consumers. In 2020 he started the Fatty Acid Research Institute to accelerate the discovery of fatty acid and health relationships. His scientific productivity was recently ranked among the top 2% in a survey of scientists worldwide.

Episode Highlights:

1. The Link between Omega-3, Triglyceride Levels, and Mortality:

2. • Low levels of Omega-3 increase the risk of mortality, especially in individuals who smoke.
   • Non-smokers with high Omega-3 levels have the lowest risk of death.
   • Discover why maintaining a healthy Omega-3 index is crucial for longevity.

3. Debunking Myths about Vegan Diets and Omega-3:

4. • Vegan diets may not provide sufficient Omega-3 fatty acids.
5. • B12 and fatty acids like EPA and DHA play a vital role in disproving the idea that a vegan diet is enough for human nutrition.
   • Learn about the importance of supplementation for individuals following plant-based diets.

6. The Best Sources of Omega-3:

7. • Fish such as salmon, mackerel, and sardines are excellent sources of Omega-3 fats.
   • Explore the benefits of incorporating these fish into your diet and the recommended serving sizes.

8. Addressing Concerns about Mercury in Fish:

9. • Debunking the misconceptions surrounding mercury levels in fish consumption, particularly tuna.
   • Dr. Harris highlights the positive effects of Omega-3 on child development, emphasizing that concerns about mercury are often exaggerated.

10. The Accessibility of Omega-3 Testing:

11. • Dr. Harris discusses the lack of understanding surrounding Omega-3s and emphasizes the importance of testing for optimal levels.
    • Discover how Omega quant testing is now readily accessible, providing valuable insights into individual Omega-3 levels.
    • As a special offer for our podcast listeners, Omega quant testing is available with a discount. Don't miss out on this opportunity!

Omega-3 fats are a powerful tool for improving overall health and well-being. The episode has highlighted the significance of Omega-3 in lowering triglyceride levels, improving cardiovascular health, and even aiding child development. Remember to consider supplementation if you follow a vegan diet or struggle to consume enough Omega-3-rich foods.

Thank you for joining us on this enlightening episode of the Empowered Nutrition Podcast. Stay tuned for more episodes where we continue to explore the latest advancements in health and nutrition. Don't forget to subscribe and share this episode with others who may benefit from understanding the power of Omega-3 fats. Until next time, stay healthy and take care!

To learn more about Omega 3 testing, visit www.omegaquant.com.

You can also book an omega-3 test from our website at https://www.empowerednutrition.health/store/Nutritional-Assessment-c144350558

Interested in our Lean for Life Membership? Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refinewhere you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@empowerednutrition.health).Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at podcast@empowerednutrition.health

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Adrenal fatigue is not a real medical diagnosis. However, the phenomenon is alluding to an imbalance in terms of the levels of your adrenal hormones, related to the signaling between your brain, adrenal glands, thyroid, and gut. Adrenal hormones include cortisol, aldosterone, adrenaline, and noradrenaline.There are actual medical diseases that involve very abnormal levels of adrenal hormones such as Cushings disease – high cortisol. However, the term ‘adrenal fatigue’ refers more to a departure from optimal levels that doesn’t reach an extreme. If you suspect adrenal fatigue or an imbalance of adrenal hormones and ask your conventional provider to check you, they will likely test your cortisol levels and tell you that you’re normal. That’s becaue they’re using the reference ranges for the traditional, overt adrenal disease. However, Empowered Nutrition, we acknowledge that many people have imbalances of their adrenal hormones that impact their health, yet do not meet the traditional cut-offs for overt disease.

Here are some of the things we see with adrenal imbalance:

• Irregular blood sugar, especially at night and upon waking (CAR)
• Weight gain, especially central, that is resistant to most diet attempts
• Anxiety or depression
• Low energy, especially in the afternoon
• Low libido
• Irregular menstrual cycle
• Symptomatic menstrual cycles: PMS, PMDD, cramping
• Slow digestion/constipation
• Feeling cold often
• Low circulation in extremities
• Sleep challenges: night waking, hard to get to sleep, early waking

Remember, the adrenals are the foundation that then impact the sex hormones and thyroid so you will see symptoms related to any of the three. Some of the most common scenarios where we see adrenal dysregulation are:

• Busy/tired moms – missing sleep due to kids, just an overall high burden, trying to balance work with parenting and self care
• Excess fasting
• Excess high intensity exercise, especially fasted
• Excess dieting – calorie or carb restriction
• Other high stressors: carers, high-stress job, divorce, chronic illness
• Past trauma: early life trauma that is emotional, sexual, or physical: this can manifest in adrenal dysregulation due to chronic sympathetic tone, event if current life is normal.

If you suspect adrenal imbalance, there are a few ways to test:

• Indirect: wear a CGM – there are certain patterns that match this. Specifically, it will be high readings overnight/during sleep and when waking/still fasted.
• Get a cortisol curve: a one-point test doesn’t work. We use the Adrenocortext from Genova. It measures cortisol across the day, including the CAR, plus DHEA – an important precursor to cortisol.
• Combine adrenals with sex hormones: we use DUTCH testing that shows the metabolites on both sides of the coin, from precursors to active hormones to the metabolites.

Whether you test or not, there are few tried and true steps that you can take to support your adrenal health. These are the things that we find to be most helpful for our clients:

• Diet: ensure regular meals across a 12-hour period with some slow carb at each meal, coupled with protein and/or fat. Avoid refined carbs, processed food, and excess caffeine. Minimize alcohol. Don’t overly-restrict energy – only a minor deficit or none. Get help if you need it.
• Sleep: prioritize this. No blue lights for 3 hours before bed. Get a tracker if you need to, so that you can quantify it. The Oura ring will tell you if your sleep is sufficient to keep your HRV, resting heart rate, and body temp optimized.
• Exercise: avoid fasted, high-intensity exercise, especially caffeinated. Instead of Crossfit-esque workouts, transition to traditional weight lifting, and cardio that shifts between steady state and occasional FED intervals/high intensity.
• Mental health: at a minimum, start a daily practice of meditation or biofeedback such as HeartMath. Get a therapist – almost everyone can benefit. If you have past trauma especially, look into brain re-training approaches such as the Gupta program or DNRS.

Hopefully this helps and feel free to reach out if you want help with assessing and optimizing your adrenal health!

Links from this episode:

DNRS: https://retrainingthebrain.com/

Gupta program: https://www.guptaprogram.com/

Oura ring: https://ouraring.com/

HeartMath: https://www.heartmath.com/

Interested in our Lean for Life Membership? Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refinewhere you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@empowerednutrition.health).Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at podcast@empowerednutrition.health

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In this episode of the Empowered Nutrition Podcast, we dive into the topic of Sucralose, a non-caloric sweetener commonly known as Splenda. Join me as I discuss a recent article published in the Journal of Toxicology and Environmental Health, shedding light on the potential dangers associated with Sucralose.

🔸 Claim 1: Stability and Digestion
Sucralose was believed to pass through the gut undigested and unchanged. However, research shows that Sucralose breaks down in the gut, releasing chlorine into the system and raising concerns about its potential health risks.

🔸 Claim 2: Impact on the Gut Microbiome
Initial claims suggested no effect on the gut microbiome, but subsequent studies have demonstrated that Sucralose disrupts and damages the microbiome in both humans and animals, leading to a compromised gut barrier and systemic inflammation.

🔸 Claim 3: Intestinal Barrier Integrity
Sucralose was believed to have no impact on the intestinal barrier, but it has been found to damage the gut lining, leading to increased permeability, epithelial scarring, and bacterial infiltration. These effects are associated with inflammation and increased risk of colon cancer.

🔸 Claim 4: Bioaccumulation
Contrary to initial claims, Sucralose does bioaccumulate in the body, particularly in adipose tissue. Studies have shown that it persists in fat tissue even after discontinuing its consumption, and it can lead to increased lipid accumulation in fat cells.

🔸 Claim 5: Metabolic Effects
Early claims stated that Sucralose had no effect on metabolism, blood glucose, or insulin. However, research over the past two decades has revealed that Sucralose alters glucose and insulin concentrations in humans, impairs liver metabolic health, and blunts thyroid function.

🔸 Claim 6: Biological and Toxicological Impact
Initial claims suggested no toxicological impact or consequences on genes. However, studies have shown that Sucralose increases the risk of genotoxicity, DNA damage, and cancer. Heating Sucralose produces toxic compounds, further exacerbating its potential harm.

🔬 Listen here as I conclude that the six original safety claims of Sucralose have been debunked by scientific evidence, emphasizing the need to be aware of the potential risks associated with this commonly used sweetener.

🎧 Listen to the full episode on the Empowered Nutrition Podcast to learn more about the research findings and gain insights into making informed choices about sweeteners and their impact on your health.

Reference:

Schiffman SS, Scholl EH, Furey TS, Nagle HT. Toxicological and pharmacokinetic properties of sucralose-6-acetate and its parent sucralose: in vitro screening assays [published online ahead of print, 2023 May 29]. J Toxicol Environ Health B Crit Rev. 2023;1-35. doi:10.1080/10937404.2023.2213903

https://pubmed.ncbi.nlm.nih.gov/37246822/

*Love it? Hate it? We’d love to hear your feedback! Interested in our Lean for Life Membership? Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refinewhere you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists.* Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@empowerednutrition.health).Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

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Curious about genetic testing and how beneficial it can be for your health?

No…we’re not talking about the ancestry testing that told you that you are 99.9% likely to prefer vanilla ice cream over chocolate.

On this week’s podcast, I have the pleasure of talking about nutrigenetics with Dr. Yael Joffe, the founder of 3x4 genetics!

Think of your genetics as a blueprint that gives you an idea of who you are and how you respond to the world around you. Nutrigenetics, as you have put together is personalized nutrition based on our genetics and how our DNA influences the choices we make in life.

Why start your healthcare journey with a genetic test? You only have to test once in your lifetime because genes don’t change! What changes is how genes switch on and off based on our environment.

How is this test different from another DNA test? 3x4 uses root cause analysis to view pathways that affect the cell (inflammation, metabolism, and detoxification processes) and groups together multiple genes and using a polygenetic risk score to measure your disease risk based on your genome.

This week, Dr. Yael Joffe and I discuss:

· FOUR ways genetics can be used as a screening tool:

• Helps you know which area of health to focus from the beginning.
• Results that give the most personalized lifestyle and nutrition protocol (with the help of a qualified clinician)
• Allows you to determine specific lab values to follow up with
• Allows for targeted supplementation – choosing the supplements with the greatest impact on your health.

· Red flags and questions to ask the genetic testing companies.

· And so much more!

Interested in ordering a 3x4 test with Empowered Nutrition? Click here.

Want to learn more about 3x4 genetics whether you are a clinician or a client?

Get to know your genes at https://3x4genetics.com or email your questions to info@3x4genetics.com.

Interested in our Lean for Life Membership? Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refinewhere you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@empowerednutrition.health).Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at podcast@empowerednutrition.health

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This week’s podcast episode features Dr. Barrie Tan – a world renowned expert in the chemical and biochemical world, known for his discovery of the most potent form of Vitamin E, tocotrienol!

A little background on Vitamin E: Vitamin E is a fat-soluble vitamin (absorbed with dietary fats and stored in fatty tissue and the liver) and is made up of 8 related molecules, collectively grouped together as Vitamin E. The mechanism of Vitamin E acts as an important antioxidant to help protect our cells from free-radical damage. As many forms of Vitamin E exist, our focus today is tocotrienol, and shouldn’t be confused with alpha-tocopherol, the most common form of Vitamin E you see on the back of most vitamin bottles.

Because tocotrienols are a (fairly) recent scientific discovery, prior studies for Vitamin E supplementation used alpha-tocopherol- which turned out to have some unfortunate downsides for cardiac and cancer research. However, the discovery of pure tocotrienol from annatto plants have continuously made an impact on Vitamin E and antioxidant research. Some health benefits of supplementing with tocotrienol are reduction of fat in the liver as well as overall reduction in inflammatory biomarkers, as well as improvement of bone health, cardiovascular health, insulin sensitivity, brain health, and so much more!

Bottom line: the type of Vitamin E you are supplementing with matters! It’s nearly impossible to get adequate antioxidant protection from diet alone.

Watch our interview here!

Interested in learning more about Vitamin E? Dr. Tan has so graciously offered us a link to his free e-book! You can also head over to Dr. Barrie’s website to check out his research with annatto and tocotrienols!

Interested in our Lean for Life Membership? Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refinewhere you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@empowerednutrition.health).Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at podcast@empowerednutrition.health

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Ready or not, Artificial Intelligence is taking over our world and the way we receive information.

AI chatbots such as Chat GPT allows you to have human-like conversations and can answer questions to assist you with tasks, custom workout plans, etc…you name it!

On today’s podcast episode, I tested Chat GPT’s responses to basic nutrition questions to determine how reliable the responses are in comparison to a dietitian’s evidence-based recommendations. AI is not perfect, and ChatGPT is always programmed to find you an answer, so think of the chatbot like a “Super google” to get one synthesized answer.

Listen to hear how Chat GPT responded to the following questions!

• “How much fish oil is safe to consume?”

• “What supplements should I take for PCOS?”

• “Is it healthy to follow a carnivore diet?”

• “Is saturated fat unhealthy?”

• “Are vegan diets healthy?”

As always, AI is not a replacement for a healthcare practitioner’s advice. Please discuss your healthcare with a licensed professional.

Ready to dive in? Lets go!

Interested in our Lean for Life Membership? Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refinewhere you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@empowerednutrition.health).Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at podcast@empowerednutrition.health

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Unless you’ve been living off-grid for the last few months, chances are you’ve heard of Ozempic (or semaglutide)– the newest FDA approved miracle injection for weight loss. Social media has ignited feeds across the world with weight loss transformation posts from semaglutide injections- and 812 million views on TikTok to be exact.

Tailored to diabetes, this drug works by stimulating insulin secretion and therefore lowering fasting and postprandial glucose levels in four mechanisms. During the Ozempic drug trials, it was noted that weight loss was such a consistent and dramatic side effect that the FDA approved semaglutide for weight loss under the brand name Wegovy in 2021.

In this episode, I discuss:

• The four mechanisms of Ozempic
  • Changes in insulin sensitivity
  • Increased energy expenditure by encouraging stored fat to turn into energy.
  • Slows gastric emptying
  • The impact on appetite.
• And what current research is finding. (Hint: It might not be a long-term weight loss miracle!)

To sum it up, weight loss medications like Ozempic cannot have substantial results without compromise (i.e. losing lean muscle mass). Most importantly, NONE of the weight loss medications are fixing the root cause of the problem. The purpose of this podcast is to help you make an informed decision about your options for weight loss. If you are considering semaglutide injections for weight loss, talk to your doctor about the pros and cons!

Love it? Hate it? We’d love to hear your feedback!

References used for this episode:

1. https://pubmed.ncbi.nlm.nih.gov/30122305/

O'Neil PM, Birkenfeld AL, McGowan B, et al. Efficacy and safety of semaglutide compared with liraglutide and placebo for weight loss in patients with obesity: a randomised, double-blind, placebo and active controlled, dose-ranging, phase 2 trial. Lancet. 2018;392(10148):637-649. doi:10.1016/S0140-6736(18)31773-2

1. https://pubmed.ncbi.nlm.nih.gov/33755728/

Rubino D, Abrahamsson N, Davies M, et al. Effect of Continued Weekly Subcutaneous Semaglutide vs Placebo on Weight Loss Maintenance in Adults With Overweight or Obesity: The STEP 4 Randomized Clinical Trial. JAMA. 2021;325(14):1414-1425. doi:10.1001/jama.2021.322

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6769337/

Sargeant JA, Henson J, King JA, Yates T, Khunti K, Davies MJ. A Review of the Effects of Glucagon-Like Peptide-1 Receptor Agonists and Sodium-Glucose Cotransporter 2 Inhibitors on Lean Body Mass in Humans. Endocrinol Metab (Seoul). 2019 Sep;34(3):247-262. doi: 10.3803/EnM.2019.34.3.247. PMID: 31565876; PMCID: PMC6769337.

1. https://pubmed.ncbi.nlm.nih.gov/35441470/

Wilding JPH, Batterham RL, Davies M, et al. Weight regain and cardiometabolic effects after withdrawal of semaglutide: The STEP 1 trial extension. Diabetes Obes Metab. 2022;24(8):1553-1564. doi:10.1111/dom.14725

Interested in our Lean for Life Membership? Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refinewhere you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@empowerednutrition.health).Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at podcast@empowerednutrition.health

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What’s a wellness hack that no one talks about? Wearing a CGM!

A CGM is the common abbreviation for a continuous glucose monitor – a wearable device that uses real-time data to help you understand and manage your blood sugar spikes from food after meals. Typically, most CGM devices are worn on the upper arm or abdomen for 7-10 days and provide continuous glucose readings every 5 minutes to a Bluetooth-enabled smart device.

As you might expect, a CGM graph could determine if you are experiencing frequent blood sugar spikes after meals, however, there are other factors that can lead to blood sugar imbalances like stress, poor sleep quality, medications, and dehydration. Long term blood sugar dysregulation can lead to insulin resistance, which drives inflammation, chronic diseases, excessive hunger, immune suppression and fat storage.

In this week’s podcast episode, I discuss my favorite insider tips and tricks to optimizing blood sugar and give you a sneak peek into the process of how our dietitians interpret data from your device, including:

• Using your waking and sleeping times to set blood sugar goals
• Looking at your baseline glucose numbers
• What does your blood sugar look like after a meal? What about two hours after a meal?
• Nighttime glucose levels
• Setting happy-medium goals for individuals with insulin resistance
• Experimenting with meal times, carbohydrate quality, alcohol, fasting, and improving external factors like stress and sleep

Ready to dive in? Listen here!

Want to use real-time data to understand your blood sugar? Grab a CGM device here!

Interested in our Lean for Life Membership? Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refine where you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@empowerednutrition.health).Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at podcast@empowerednutrition.health

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Could a functional hormone panel explain your fatigue and resistance to weight loss?

The answer is yes, but it’s really difficult to find a solution to hormonal imbalances through conventional testing.

Here’s why: Hormonal imbalances can cause a multitude of symptoms such as weight loss resistance, fatigue, anxiety, depression, and common menstrual cycle symptoms like mood swings, breast tenderness and PMS. Evaluating hormones through conventional hormone labs are equivocally comparable to looking at a small part of a bigger picture.

So, what’s the preferred approach for hormone health and what are the reasons why you should get a functional hormone panel? Stay tuned as I unravel the mystery of hormone testing and why the basic conventional markers such as TSH, T4, estradiol, etc., will not give you the whole picture.

In this episode, I discuss my top three reasons for a functional hormone panel:

1. The concept of ‘pregnenolone steal’ and how chronic stress creates an environment that to make an insufficient amount of sex hormones.
2. Not only looking at sex hormones like estrogen and testosterone, but also testing for an imbalance in the adrenal hormones. This can lead to an irregular cortisol pattern, blood sugar imbalances, anxiety, weight gain, and excessive hunger.
3. Understanding your risks for breast cancer by evaluating estrogen metabolites. Functional hormone panels are great for looking at the individual pathways of estrogen molecules and whether the estrogen in your body is more prone to being protective or promoting of breast cancer.

Let's get into it!

Interested in our Lean for Life Membership? Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refine where you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (empowerednutrition.health). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at podcast@empowerednutrition.health

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IBS Case Study

Ever wonder how a functional dietitian could help heal gut dysfunction?

The microbiome is considered the powerhouse of our health, and when there is an imbalance of good commensal bacteria, your digestive health is likely to be compromised.

Interestingly, Most of our GI-focused clients come to us as a last-ditch effort to find relief from chronic intestinal symptoms that may have been previously diagnosed by a gastroenterologist (IBS, SIBO, Crohn’s, etc.). While the diagnosis is important, it is vital to know that the root cause of diagnosis might not be addressed and your symptoms may still be a hinderance - this is where a functional dietitian comes in.

The benefits of working with a functional dietitian to help you heal your gut would include:

• Bioindividuality: we collect detailed information at intake to identify root causes and create an individualized nutrition care plan and support for your digestion.
• Functional stool tests to analyze the entire microbiome of the digestive system
• Supplemental support
• Vagal toning to improve the communication between the nervous system and digestive system.

We are so excited to use this podcast episode as an opportunity to explain our clinical and functional approach to IBS. Join us for a case study with Erin Skinner, MS, RD, IFNCP as she discusses her two-phased approach for IBS symptoms and how it helped Susie have a successful recovery from IBS.

Listen here! https://www.empowerednutrition.health/ibscasestudy/

Speaking of eating for life, did we mention that we also offer a Lean for Life Membership? Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refine where you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (empowerednutrition.health). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at podcast@empowerednutrition.health

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How to Break the Diet Cycle with a Low-Carb, Real-Food Approach with Dr. Lucy Burns

Are you tired of diet after diet? Are you constantly gaining weight then losing weight, just to gain it all back again? If you are just as fed up as we are, then you are in for a treat ;) Today, we are joined with Dr. Lucy Burns all the way from Australia! We are taking all of your low-carb myths and mysteries and putting them to light as we answer all of your burning questions on how to stop dieting forever and finally fall into a balanced eating style that works in real-life so that you don’t have to ever worry about dieting again.

Dr. Burns dishes on:

· How do we shift our thinking on what “diet foods” consist of?

· Is there a best time to begin this style of eating?

· How does self-talk play a role?

· What is the reason we are driven towards certain foods?

· Is there a reason why I am craving carbohydrates and sweets so much?

· What is the deal with fiber? And how much do we really need?

· What different lifestyle trends impact our lab levels?

· Is it possible to prevent diseases with food alone?

· What if I am pregnant or breastfeeding— what is the best eating pattern for that?

· How do you maintain the weight loss once it is lost?

Are you ready to stop dieting and start living?

Want to get more of Dr. Lucy Burns’ wisdom and insight? We totally understand! You can find her on her website, learn about the programs she offers, follow her suggestions and insight on Instagram, listen to her podcast, and even like her practice on Facebook.

Prefer to watch instead of listen? We love to put a face to the name! You can see our livestreamed chat on our YouTube channel!

Speaking of eating for life, did we mention that we also offer a Lean for Life Membership? Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refine where you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (empowerednutrition.health). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at podcast@empowerednutrition.health

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Whether you’re sober curious, want to cut back, or just want to get some more information on the impacts of alcohol, you’ve come to the right place. This is our first time on the podcast taking a closer look at the health implications of alcohol to determine if it is something that can be used in ‘moderation’ or could be scaled down completely. This week, we are joined with This Naked Mind senior coach and functional nutritionist Teri Patterson to help us spill the tea.

We answer these burning questions:

• Where is the best place to start if you are thinking about quitting or reducing alcohol?
• How do you set meaningful intentions related to alcohol?
• How do you dictate the role that alcohol has in our lives?
• Alcohol’s affect in our dopamine and pleasure receptors—how does this impact our other pleasures in life?
• Does alcohol impact blood sugar, cortisol, and other hormones?
• Are there safe levels of alcohol consumption?
• Are there healthier types of alcohol?
• What are some other tools that we can use when we are uncomfortable without libations?
• Let’s help reframe the thoughts: what can be gained by reducing alcohol?

Take a listen, you won’t regret it!

Can’t get enough of what Teri has talked about? We know, she is so full of light and positive energy. You can find her recommendations on her website, follow her suggestions and insight on Instagram, and follow her coaching on Facebook. On her website, you can find her FREE resource titled “Five Healthy Reasons to Take a Break”

Prefer to watch instead of listen? You can see our livestreamed chat on our YouTube channel!

Did we tell you that we have this awesome membership available? We have launched all THREE PHASES Lean for Life Membership called Heal, Optimize , and Refine where you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (empowerednutrition.health). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at podcast@empowerednutrition.health

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We understand that childhood obesity isn’t something that can be solved (or even explained) in one hour, but we scratch the surface with fellow registered dietitian, Deirdre Pizzoferrato, about what are some possibilities for the root causes and what are some of the preventative measures we can take to help shift the numbers in a positive direction.

Today, we unpack:

• What are some of the root causes of childhood obesity?
• How much does our genetics and epigenomics play a role?
• What is the primary prevention?
• Can nutrition during pregnancy impact the child’s metabolism?
• How do these factors this impact the microbiome?
• How does this tie back into the gut-brain relationship?
• What are the different methods to childhood feeding?

Let’s get into it!

Want to take a look at some of the resources that Deirdre has to offer? Let us hook you up! You can find her on her website, read her book, and take a look at some of her many resources.

Prefer to watch instead of listen? We love to put a face to the name, and Addie’s is one to recognize. You can see our livestreamed chat on our YouTube channel!

Did we tell you that we have this awesome membership available? We have launched all THREE PHASES Lean for Life Membership called Heal, Optimize , and Refine where you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (empowerednutrition.health). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at podcast@empowerednutrition.health

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Feel that you are constantly struggling with energy throughout your cycle? Not sure what to eat or when to use your hormones to push your workout to the next level? We are once again joined by Dr. Addie Holzmann for her second podcast episode with us to talk about all things related to training and nutrition throughout your hormone cycle! This episode will help you understand why your workouts fluctuate throughout your month and how you can leverage hormones to be on your side.

We answer these questions and more:

• How can we optimize our training cycle with your menstrual cycle?
• What does that mean for folks that are on a hormonal birth control?
• Working out through each of the phases of your cycle: menstruation, follicular, ovulation, and luteal
• What should nutrition look like during each of these phases?
• Which phases are best to do HIIT and higher strength workouts?
• What phases are telling us that we need some rest and recovery?
• How do things change in perimenopause? Or even post-menopause?
• How does weight training play a role?
• Which apps are the best to help track your cycle?

Enjoy!

Want to know more of Dr. Addie’s practice and offerings? Let us hook you up! You can find her on her website, follow her suggestions and insight on Instagram, and follow her practice on Facebook.

Interested in the carb-cycling blog post that Erin mentioned? You can take a look at that great resource here!

Prefer to watch instead of listen? We love to put a face to the name, and Addie’s is one to recognize. You can see our livestreamed chat on our YouTube channel!

Did we tell you that we have this awesome membership available? We have launched all THREE PHASES Lean for Life Membership called Heal, Optimize , and Refine where you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (empowerednutrition.health). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at podcast@empowerednutrition.health

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Stressed about the upcoming holiday season? Don’t worry! We talked with personal trainer, nutritionist, best-selling author, and podcast host, Brian Keane, on how to change your mindset in our most recent podcast episode! Brian has such a relatable attitude when it comes to reaching your health and wellness goals, it really is a must listen!

During our conversation, we discuss:

• The root of your weight loss woes: is it hormonal or mindset?
• The three foundational truths to seeing your goals come to life
• The three buckets that need to be focused on within goal setting
• The overlooked tool that can contribute to hitting your goals faster
• How to get ahead of the weekend fall-off
• The way to check-in with your body to see if hunger is true or emotional
• Strategies to cope with emotional eating
• The best way(s) to leverage your motivation and stay consistent

We hope you enjoy!

Want to check out more that Brian has to offer? We get it, he is incredible! You can find his books, programs, courses, and podcast, on his website or by visiting his Instagram!

Want to watch rather than listen? We love putting a face to the name. You can find our conversation live-streamed on our YouTube channel!

Are you struggling to heal and revamp your metabolism? Don't worry! We have recently launched our Lean for Life Membership phase one, two, and three called Heal, Optimize, and Refine where you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Find out more details on our website!

Do you have some personal health goals you’d like some help with? Book a free chemistry call to discuss your story and see if we're a good fit!

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health or a DM on Instagram (empowerednutrition.health). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at podcast@empowerednutrition.health

We hope you enjoy this episode! Have a great rest of your day!

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Do you often wonder what is keeping you from seeing your health results? We know that it can be discouraging to be on the go all the time and struggling to put yourself and your health as a priority. That’s why we called on multi-faceted Dr. Jessie Hehmeyer to talk with us about the root of functional medicine, nutrition, and metabolism and help sort out why yours might be saying ‘no’ when you want it to say ‘go’!

In our chat, we unpack:

• The credentials Dr. Jessie Hehmeyer acquired over her time (there are quite a lot of them).
• What it means to have data driven natural medicine and nutrition practices.
• How to achieve sustained and empowered weight loss.
• Identify how hormones, digestion, and metabolism all play a role in your overall health.
• How to take an individualistic approach by data driven results.
• Why is it essential to connect with your ‘why’? How do you classify habits that are more ‘self-honoring’?
• The importance of pinpointing missing puzzle pieces and identifying pertinent puzzle pieces already in play.
• Why collaboration is crucial in your health goals.
• Why might your metabolism be pumping the brakes?
• How do inflammation, insulin sensitivity, and detox pathways play a role?
• And finally, we identify which inflammation markers are the ones to look for on your lab results.

Trust us, it’s worth taking a listen to!

Want to learn more about Dr. Hehmeyer and her practice? You can find out more about Jessie by visiting her website or visit her Instagram! If you are interested in partaking in Dr. Hehmeyer’s complimentary consultation, be sure to mention you heard about her on this podcast (Empowered Nutrition) to obtain 10% off coaching with her! You can also use the promo code EMPOWEREDNUTRITION10 when prompted when filling out your consultation form.

Want to watch rather than listen? No problem! You can find our conversation live-streamed on our YouTube channel!

Are you struggling to heal and revamp your metabolism? Don't worry! We have recently launched our Lean for Life Membership phase one, two, and three called Heal, Optimize, and Refine where you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Find out more details on our website!

Do you have some personal health goals you’d like some help with? Book a free chemistry call to discuss your story and see if we're a good fit!

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health or a DM on Instagram (empowerednutrition.health). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at podcast@empowerednutrition.health

We hope you enjoy this episode! Have a great rest of your day!

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Are you interested in getting into your own fermenting? Or have you heard of the great health benefits of eating fermented foods? If you’re here, you probably already have some idea, but we called on Fermentation Educator, Holly Howe, to talk about the benefits and quick tips on all things fermentation! Trust us, you don’t want to miss it.

During our conversation, we get into:

• How does someone start the process of fermentation?
• How has fermentation changed over the years?
• What are the hidden benefits to making your own fermented foods?
• Who benefits the most from eating fermented foods?
• Is there a such thing as too much fermentation?
• What are the quick tips and tricks to making your own fermented foods?
• How does produce-timing play a role?
• How do we prevent mold from forming?

Check out the full episode at https://www.empowerednutrition.health/fermentation

Want to learn more about Holly and her offerings? You can find out more about Holly by visiting her website for her free resources and courses, checking out her incredible book, see her Pinterest, or connect with her on Facebook and Instagram!

Want to watch our chat rather than just listen? No problem! You can find our conversation live-streamed on our YouTube channel!

Are you struggling to heal and revamp your metabolism? Don't worry! We have recently launched our Lean for Life Membership phase one, two, and three called Heal, Optimize, and Refine where you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Find out more details on our website!

Do you have some personal health goals you’d like some help with? Book a free chemistry call to discuss your story and see if we're a good fit!

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health or a DM on Instagram (empowerednutrition.health). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at podcast@empowerednutrition.health

We hope you enjoy this episode! Have a great rest of your day!

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Do you have a child struggling with Crohn's or other digestive issues? Or maybe you find yourself struggling with digestive complications? Do you find that you are surrounded by more questions than answers? We feel you and want to help! We called on GI functional dietitian, Jennifer Masters (AKA GI Jennifer) and talked about her specific pediatric Crohn’s case study. Ultimately, we all want to know about the root cause of symptoms, so we're here to talk about the data and tests that put it all on the table.

In this case study discussion, we unpack:

• How did Jennifer get into the integrative and functional space?

• Are elimination diets the way to help heal Crohn's?

• What is the difference between IgG sensitivity test and the MRT test?

• What are the pitfalls to doing a simple IgG test?

• Can you see positive results after eliminating foods?

• What if my child is a picky eater? We impose further restrictions? How will they gain weight?

• What is the most effective way to get pediatric Crohn’s into remission?

• Is it possible to stay in remission long-term?

• How long is optimal to be on the anti-yeast or anti-fungal protocol?

Let’s jump in!

Want to read Jennifer’s case study or find out more about her practice? You can find her on her website or check out her published case study here!

Prefer to watch instead of listen? We love putting a face to the name! You can see our livestreamed chat on our YouTube channel!

Did we tell you that we have this awesome membership available? We have recently launched all THREE PHASES Lean for Life Membership called Heal, Optimize , and Refine where you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (empowerednutrition.health). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at podcast@empowerednutrition.health

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Dr. Addie Holzmann has joined us for an incredible conversation surrounding pelvic floor and ALL THINGS related to exercise, hormones, and breathwork. They all play a specific role in your life post-partum. Have you ever wondered what you could do to feel more support and efficiency during your workouts and PT sessions post-partum and beyond? We answered all of your questions and then some about how to live your best life and achieve optimal health.

Today, we do a huge deep dive into:

• How Dr. Addie Holzmann get into this practice?
• What common threads does she notice for mom’s post-partum?
• Are Kegels the way to success?
• Is there a best way to cycle your workout around your period?
• Who else would be best suited to visit a pelvic floor physical therapist?
• How much does breathwork play a role?
• How do other muscles play a role in the pelvic muscle optimal function?
• Okay, so where does the nervous system and stress fit into all of this?
• And of course, where can we find more information about Dr. Addie’s practice?

Trust us, you don’t want to miss this!

Want to get into some of Dr. Addie’s sessions and offerings? Let us hook you up! You can find her on her website, follow her suggestions and insight on Instagram, and follow her practice on Facebook. She is also so gracious to offer our listeners 20% off either “To Mom and Back” program version using the code: “momstrong” AND/OR one free month of “Floor to Core”!

Prefer to watch instead of listen? We love to put a face to the name, and Addie’s is one to recognize. You can see our livestreamed chat on our YouTube channel!

Did we tell you that we have this awesome membership available? We have recently launched all THREE PHASES Lean for Life Membership called Heal, Optimize , and Refine where you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (empowerednutrition.health). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at podcast@empowerednutrition.health

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Think that the ketogenic was just a trendy diet a few years ago? Not so fast! The ketogenic diet is here to stay and we called on the Keto Katz to explain why they have built a whole business around it. Best friends, registered dietitian, Lisa Mislevy, and expert keto cook, Anna Sherman, have teamed up in and are here to discuss all about the ketogenic diet today! Ironically, it is right on time with what we have coming up in our clinic as well, but more about that later.

In our newest podcast episode, we unpack:

• How did these two best friends get into a ketogenic business together?
• Who would benefit from a ketogenic diet?
• Will the ketogenic diet impact your labs for the better?
• What does the ketogenic diet look like in real life?
• Is there any fun allowed? Can I have a social life?
• Is this realistic, time wise? How do we make it easier on ourselves?
• Where can we order some delicious keto-friendly snacks?

Let’s dig in! 😉

Want to try some of the Keto Katz’ delicious snacks? We know, our mouths are watering, too! You can find them on their website, check out their recipes and cooking demonstrations on tiktok (we know, so trendy), find them on Facebook, or follow their content on Instagram!

Speaking of the ketogenic diet… We are launching our Third Phase of Lean for Life called “Refine” where we dive deeper into macros and what balance could work best for you! Our new class launches October 3rd, and trust us, you won’t want to miss it!

Think your metabolism could some healing or a reboot? That’s our specialty. We We have recently launched our Lean for Life Membership phase one and two called “Heal” and "Optimize" where you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Prefer to watch instead of listen? Sometimes, we do, too! You can see our livestreamed chat on our YouTube channel!

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (empowerednutrition.health). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at podcast@empowerednutrition.health

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If you’re listening to this, you may already know a thing or two about macronutrients. But what does it really break down to? Is there a special formula for everyone? Is tracking your macros the optimal way to reach your health goals? We get into it with Dr. Ashley Dwyer on today’s podcast: The Myths about Macros!

Today, we cover:

• How did Dr. Dwyer start her practice?
• What is the main coaching strategy that is taught in her practice?
• What are the main myths surrounding macros?
• What are the benefits of tracking macros?
• What does the term “metabolic restoration” mean?
• Is intuitive eating possible?
• What does the ideal macro break down look like?
• What is reverse dieting? And so much more!

Let’s get after it!

What to know more about Dr. Ashley Dwyer and her practice? We get it, she’s the best! Learn more about Ashley, her practice, or find her on Instagram!

Prefer to watch instead of listen? Sometimes, we do, too! You can see our livesteamed chat on our YouTube channel.

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Think your metabolism could some healing or a reboot? That’s our specialty. We We have recently launched our Lean for Life Membership phase one and two called “Heal” and "Optimize" where you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Speaking of macros… We are launching our Third Phase of Lean for Life called “Refine” where we dive deeper into macros and what balance could work best for you! Our new class launches October 3rd, and trust us, you won’t want to miss it!

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (empowerednutrition.health). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at podcast@empowerednutrition.health

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Think that problems with your gut health only impact digestive symptoms? Think again! In this talk, we discuss the research on how imbalances of the gut microbiome can promote risk of obesity, type 2 diabetes, fatty liver, and metabolic syndrome. We’ll also share some practical tips for how to improve this problem if you struggle with your weight and metabolism.

Today, we get into:

• The function of our gut microbiome
• The impacts of having a diverse microbiome
• The impacts of not having a diverse microbiome
• The impact of dysbiosis on inflammation
• Indications of systemic inflammation
• What the research indicates
• And finally, the tools you can use to repair your gut lining

Take a listen! Your gut will thank you.

Want to dive even deeper? We're right there with you! Our dietetic intern, Melissa Teel, has done all the research in this most recent episode and has provided her sources and a detailed blog post for this week’s content!

Prefer to watch instead of listen? We get in that mood, too. We have a YouTube channel just for you!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Think your metabolism could some healing or a reboot? That’s our specialty. We have recently launched our Lean for Life Membership phase one and two called “Heal” and "Optimize" where you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (empowerednutrition.health). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at podcast@empowerednutrition.health

Melissa’s references for today’s topic:

1. Boutagy, N. E., McMillan, R. P., Frisard, M. I., & Hulver, M. W. (2016). Metabolic endotoxemia with obesity: Is it real and is it relevant?. Biochimie, 124, 11–20. https://doi.org/10.1016/j.biochi.2015.06.020
2. Moludi, J., Kafil, H. S., Qaisar, S. A., Gholizadeh, P., Alizadeh, M., & Vayghyan, H. J. (2021). Effect of probiotic supplementation along with calorie restriction on metabolic endotoxemia, and inflammation markers in coronary artery disease patients: a double blind placebo controlled randomized clinical trial. Nutrition journal, 20(1), 47. https://doi.org/10.1186/s12937-021-00703-7
3. Medina-Vera I, Sanchez-Tapia M, Noriega-López L, et al. A dietary intervention with functional foods reduces metabolic endotoxaemia and attenuates biochemical abnormalities by modifying faecal microbiota in people with type 2 diabetes. Diabetes Metab. 2019;45(2):122-131. doi:10.1016/j.diabet.2018.09.004

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Do you ever feel like there is so much information out there about toxins that it’s almost too much information? We also understand that the concept of toxins, both food and environmental, can be daunting. That’s why we are taking out all of the guess work and giving it to you straight when it comes to what is happening around you, toxicity wise.

You might first be wondering “don’t we have a great internal detox system to take care of all of that stuff?”. And the answer is yes; but in our modern world we are truly bombarded with toxins to the point that our body’s capabilities to effectively rid ourselves of these toxins can become impaired. We have scoured the research and paired it down for you to help make strategic decisions to limit our exposure without overextending ourselves or overspending on our budgets.

During our chat, we dive into:

• The science linkages between gut microbiome and human health and disease.
• What are the most common toxin sources?
• The common signs that you might be experiencing environmental toxin overload.
• How do we reduce toxin exposure?
• Are there foods I should aim to eliminate as much as possible?
• What foods are the best in helping reduce my toxin levels?
• Where else can toxins squeeze into my life unnoticed?

Let’s get started!

Want to dive even deeper? We know, it’s a fascinating topic! Our dietetic intern, Nikki Glick, has done all the research in this most recent episode and has provided her sources, an informative handout, and a detailed blog post for this week’s content!

Prefer to watch instead of listen? We've got you covered. You can see our livesteamed chat on our YouTube channel.

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Think your metabolism could some healing or a reboot? That’s our specialty. We have recently launched our Lean for Life Membership phase one and two called “Heal” and "Optimize" where you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (empowerednutrition.health). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at podcast@empowerednutrition.health

Nikki’s references for this topic:

1. Tu P, Chi L, Bodnar W, et al. Gut Microbiome Toxicity: Connecting the Environment and Gut Microbiome-Associated Diseases. Toxics. 2020;8(1):19. Published 2020 Mar 12. doi:10.3390/toxics8010019
2. Patterson AD, Gonzalez FJ, Idle JR. Xenobiotic metabolism: a view through the metabolometer. Chem Res Toxicol. 2010;23(5):851-860. doi:10.1021/tx100020p
3. Romilly E. Hodges, Deanna M. Minich, "Modulation of Metabolic Detoxification Pathways Using Foods and Food-Derived Components: A Scientific Review with Clinical Application", Journal of Nutrition and Metabolism, vol. 2015, Article ID 760689, 23 pages, 2015. https://doi.org/10.1155/2015/760689
4. Yang YN, Yang YSH, Lin IH, et al. Phthalate exposure alters gut microbiota composition and IgM vaccine response in human newborns. Food Chem Toxicol. 2019;132:110700. doi:10.1016/j.fct.2019.110700
5. Chi L, Bian X, Gao B, Tu P, Ru H, Lu K. The Effects of an Environmentally Relevant Level of Arsenic on the Gut Microbiome and Its Functional Metagenome. Toxicol Sci. 2017;160(2):193-204. doi:10.1093/toxsci/kfx174

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Are you or someone you know struggling with fertility? You’re not alone! Fertility obstacles come in many different shapes and sizes, and we called on expert Ayla Barmmer, MS, RDN, LDN, to help shed light on a different perspective that is much less talked about. What does nutrition therapy look like regarding male fertility wellness? Find out on today’s podcast!

In our newest episode, we cover:

• Fertility from both men and women’s perspective
• How does men’s pre-conception health impact fertility and birth?
• What interventions are available for men to improve generations to come?
• Do we have control over how our genetics are expressed?
• How do these factors impact IVF?
• What are some tips for men for pre-conception?
• What are environmental factors that might be impacting fertility?
• How do supplements play a role?

Dive into our newest episode!

What to know more about Ayla and her practice? We get it, she’s the best! Learn more about Ayla, her practice, and her supplements on her website, or on her Instagram!

Want a high quality prenatal or male reproductive health supplements? Ayla’s got the goods at her company website, FullWell, and you get a discount of 10% off when you use the code EMPOWERED at checkout.

Prefer to watch instead of listen? We've got you covered. You can see our livesteamed chat on our YouTube channel.

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Think your metabolism could some healing or a reboot? That’s our specialty. We have recently launched our Lean for Life Membership phase one and two called “Heal” and "Optimize" where you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (empowerednutrition.health). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at podcast@empowerednutrition.health

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For the first time on the podcast, we are talking all about Type One Diabetes in this exciting deep dive with holistic and Restorative Dietitian, Therese Martinez! Navigating type 1 diabetes at any age can pose different challenges, and Therese wants to make it feel as simple as possible.

In this episode, we talk about the modern approaches to type 1 diabetes, such as:

• Misinformation upon type 1 diabetes diagnosis
• How to feel supported throughout diagnosis and beyond
• Breaking down what type 1 diabetes is, and how it operates in the body
• The immune system and immunity play a role in overall blood sugar levels
• Variability of blood sugars throughout cycles: life, menstrual, and even day-cycles
• Other variables that will likely impact your blood sugar levels (i.e., stress, exercise, gut health, inflammation, etc.)
• Overcoming the ‘good vs. bad’ mindset of carbohydrates

Take a listen to our newest epsiode!

Enjoyed Therese’s approach to type 1 diabetes and overall wellness? We do too! Learn more about Therese, her practice, and her resources on her website or on her Instagram.

Prefer to watch instead of listen? We've got you covered. You can see our livesteamed chat on our YouTube channel.

Want to learn more about our one-on-one nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Think your metabolism could some healing or a reboot? That’s our specialty. We have recently launched our Lean for Life Membership phase one and two called “Heal” and "Optimize" where you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (empowerednutrition.health). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at podcast@empowerednutrition.health

Thanks so much for listening, we hope you enjoy it!

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We know that helping your child through skin conditions such as eczema, psoriasis, or other uncomfortable symptoms can be challenging. That’s why we called on expert Jennifer Brand MPH, MS, CNS to help you feel more comfortable navigating those rashes and getting down to the root of the problem! Join me for our discussion where we take the guess work out of you and your child’s skin journey and give you foolproof answers on today’s episode of the Empowered Nutrition Podcast.

In this episode, we talk with Jennifer about the important questions, such as:

• What is root cause of kid’s skin problems?
• Where do food sensitivities come from?
• Are elimination diets the answer? (Disclaimer: they are not)
• What kinds of foods can we eat to help our bodies heal these imbalances?
• What other environmental factors are in play?
• What are the four steps necessary for healing?
• Are there any subtle signs you can look for in your child?
• What is the best place to start?

Listen to the full episode at https://www.empowerednutrition.health/dietandeczema

Want to learn more about Jennifer and her practice? We’ve got you covered! You can find out more about Jennifer by visiting her website, or check out her FREE resources.

Are you struggling to heal and revamp your metabolism? Don't worry! We have recently launched our Lean for Life Membership phase one and two called “Heal” and "Optimize" where you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Find out more details here.

Do you have some personal health goals you’d like some help with? Book a free chemistry call to discuss your story and see if we're a good fit!

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health or a DM on Instagram (empowerednutrition.health). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at podcast@empowerednutrition.health

We hope you enjoy this episode! Have a great rest of your day!

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Join me for a discussion with fellow Registered Dietitian and global expert on food sustainability, Diana Rodgers. Diana and I both have a ‘beef’ to pick with the Blue Zones. Listen in on this discussion in which we both share what we have found in terms of:

• The nutritional adequacy of the diet
• Overall confounding factors in healthy aging aside from diet
• The flaws in the research supporting the diet
• The evidence for a high degree of fraud and error among centenarian data (see Saul Newman article below)
• Conflicts of interest that impact the promotion of vegetarian and vegan diets
• How the Blue Zones diet stacks up to my typical diet (my specific data listed in the below report)
• Where you can learn more about Diana and her important work around sustainable agriculture and nutrition

Listen to the full episode at https://www.empowerednutrition.health/bluezones

Enjoyed listening to Diana’s thoughts during the episode? So did we! You can find out more about Diana by visiting her website, checking out her film, reading her book, or learning about her work with the Global Food Justice Alliance.

Want to learn even more about Blue Zones? Check out my report that I mentioned in the episode, or this article by Saul Newman

Interested in working on your personal health goals? Book a free chemistry call to discuss your story and see if we're a good fit!

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health or a DM on Instagram (empowerednutrition.health). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Would you like some "nutritional insurance"? Get a free one year supply of Vitamin D and five free travel packs with your first purchase of Athletic Greens’ AG1 nutritional supplement when you visit athleticgreens.com/empowered

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at podcast@empowerednutrition.health

I can't wait to hear from you. Enjoy listening!

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Are you interested in the methods and tactics that functional nutrition dietitians incorporate into their practice? We get deep into it with another functional RD, Victoria Coglianese in our newest episode of the Empowered Nutrition Podcast! In our chat, we cover:

• Personal stories about getting into the functional medicine realm

• Diet culture

• What are Victoria’s (and also Erin’s) methods and modalities to help heal your gut?

• How important is regulating insulin and glucose?

• How do we get sufficient nutrients and what does that mean?

• How might fasting play a role and what is “normal” meal spacing?

• How are self-awareness and freedom incorporated into functional medicine?

Check out the full episode at empowerednutrition.health/metabolichealth

You can also see our livesteamed chat on YouTube at https://youtu.be/lR7g0cJApv4

Learn more about Victoria and her practice, and get her free resources at: www.wonderfullymadenutrition.com/

Interested in working on your personal health goals? Book a free chemistry call to discuss your story and see if we're a good fithere.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health or a DM on Instagram (empowerednutrition.health). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Would you like some "nutritional insurance"? Get a free one year supply of Vitamin D and five free travel packs with your first purchase of Athletic Greens’ AG1 nutritional supplement when you visit athleticgreens.com/empowered

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at podcast@empowerednutrition.health

I can't wait to hear from you. Enjoy listening!

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On todays' episode, you will learn from GI expert and RD Katie Lovitt how gut health and weight are connected.

We will chat about her tested approach for improving both digestive symptoms and metabolism! In this episode:

• How imbalances in bacteria impact your calorie and starch digestion and calorie absorption

• How your gut impacts the production of anti-inflammatory short-chain fatty acids, and how that impacts your metabolism

• Why 'unhealthy' gut bacteria promote metabolic problems via production of lipopolysaccharides (LPS) and metabolic endotoxemia

• How we address dysbiosis in clinical practice: testing, diet, lifestyle, and supplements

Check out the full episode at empowerednutrition.health/impactsofguthealth

You can also see our livesteamed chat on YouTube at https://www.youtube.com/watch?v=qPh7Zjn61W0&t=15s

Learn more about Katie and her practice, and get her free resources at: www.NoursihThriveWellness.com

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health or a DM on Instagram (empowerednutrition.health). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Interested in working on your personal health goals? Book a free chemistry call to discuss your story and see if we're a good fit here.

Love free products? Get a free one year supply of Vitamin D and five free travel packs with your first purchase of Athletic Greens’ AG1 nutritional supplement when you visit athleticgreens.com/empowered

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at podcast@empowerednutrition.health

I can't wait to hear from you. Enjoy listening!

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Do you or someone you love struggle with ADHD and don’t know what could help with symptoms associated with it? Are you curious of what the root cause may be? We discuss some possible dietary links and how to alleviate symptoms in this most recent podcast. We also recognize the complexity of both the gut microbiome and ADHD, but we are here to discuss patterns found in recent research.

We take a short, but deep, dive into:

• What may lead to higher incidences of ADHD?
• What are the biomarkers that research is pointing to higher rates of ADHD?
• What nutritional steps may help influence lower ADHD rates?
• What supplementation may be helpful to reduce ADHD symptoms?
• Will supplementation help increase weight gain?
• Is supplementation safe?

You can find the short, 15-minute podcast at empowerednutrition.health/adhdandguthealth

Want to try supplements mentioned in the podcast? No problem! You can check them out here and recieve 10% off! Products mentioned were: Klaire Labs' Ther-Biotic Factor 4, Designs for Health's ProbioMed 50, and Integrative Therapeutics' Pro-Biome 50B

Are you struggling to heal and revamp your metabolism? Don't worry! We have recently launched our Lean for Life Membership phase one called “Heal” on where you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Find out more details here.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health or a DM on Instagram (empowerednutrition.health). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Interested in working on your personal health goals? Book a free chemistry call to discuss your story and see if we're a good fit here.

Love free products? Get a free one year supply of Vitamin D and five free travel packs with your first purchase of Athletic Greens’ AG1 nutritional supplement when you visit athleticgreens.com/empowered

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at podcast@empowerednutrition.health

I can't wait to hear from you. Enjoy listening!

Want to dive deeper into the research studies mentioned in the podcast? You can check them out here:

• Cenit MC, Nuevo IC, Codoñer-Franch P, Dinan TG, Sanz Y. Gut microbiota and attention deficit hyperactivity disorder: new perspectives for a challenging condition. Eur Child Adolesc Psychiatry. 2017 Sep;26(9):1081-1092. doi: 10.1007/s00787-017-0969-z. Epub
• Bull-Larsen S, Mohajeri MH. The Potential Influence of the Bacterial Microbiome on the Development and Progression of ADHD. Nutrients. 2019 Nov 17;11(11):2805. doi: 10.3390/nu11112805. PMID: 31744191; PMCID: PMC6893446.
• Kalenik A, Kardaś K, Rahnama A, Sirojć K, Wolańczyk T. Gut microbiota and probiotic therapy in ADHD: A review of current knowledge. Prog Neuropsychopharmacol Biol Psychiatry. 2021 Aug 30;110:110277. doi: 10.1016/j.pnpbp.2021.110277. Epub 2021 Feb 6. PMID:
• Wang LJ, Yang CY, Kuo HC, Chou WJ, Tsai CS, Lee SY. Effect of Bifidobacterium bifidum on Clinical Characteristics and Gut Microbiota in Attention-Deficit/Hyperactivity Disorder. J Pers Med. 2022 Feb 7;12(2):227. doi: 10.3390/jpm12020227. PMID: 35207715; P

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Is your metabolism “up to speed” to help you live a lean and healthy lifestyle?

In this week’s podcast, we’re looking at the four main contributing factors to healing your metabolism to help yourself live in the lifestyle that you desire.

• Are you controlling your blood sugar levels?
• Are you eating enough protein in your diet, proportionally?
• Are your cells healthy enough to process proper energy?
• Are you able to hear your internal hunger cues?

If you answered “no” to any of these questions above, we can help! Take a listen to our quick podcast at https://erinskinner.com/empowerednutrition/metabolism/healyourmetabolism

Are you struggling to heal and revamp your metabolism? Don't worry! We are launching our Lean for Life Membership phase one called “Heal” on May 2nd where you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Find out more details here.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health or a DM on Instagram (empowerednutrition.health). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Interested in working on your personal health goals? Book a free chemistry call to discuss your story and see if we're a good fit here.

Love free products? Get a FREE one year supply of Vitamin D and five free travel packs with your first purchase of Athletic Greens’ AG1 nutritional supplement when you visit athleticgreens.com/empowered

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at podcast@empowerednutrition.health

Thank you and enjoy!

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We asked for questions, and you delivered! It turns out, most people are curious about the same thing—what would help me get out of a weight loss plateau?

In our newest podcast episode, we dive deeper into the nine most common obstacles that are blocking our weight loss journey. In a quick way, we help with nine different areas that oftentimes need a little bit of TLC in the health department:

• Are you eating the right kind of carbohydrates?
• Are you getting the proper amount of protein?
• What does your plate look like, exactly?
• Is your diet causing inflammation—and therefore aiding to your plateau?
• Are you eating in a time-strategic way?
• Is your activity level adding to or hindering your success?
• Are you catching enough zzz’s at night?
• Is there excess stress in your life that you can trim out?
• Do you know your baseline data?

Take a moment to listen to our rapid-fire podcast to see if there are areas in your lifestyle that could use some adjustments!

Check out the full episode at https://erinskinner.com/empowerednutrition/metabolism/weightlossplateau

Tried most the tips mentioned in the podcast and still can't break the plateau? Don't worry! We are hosting a small group starting on April 4th where you can try out intermittent fasting in a controlled and safe environment. Feel free to check that out on our website here.

Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health or a DM on Instagram (erinskinner_rd). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Interested in working on your personal health goals? Book a free chemistry call to discuss your story and see if we're a good fit here.

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at podcast@empowerednutrition.health

I can't wait to hear from you. Enjoy listening!

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What the research says about women and time-restricted feeding.

Join me as I discuss my findings from a manuscript that I wrote during my doctorate program on intermittent fasting on women, specifically. We will discuss the results whether implementing intermittent fasting or time restricted feeding into your lifestyle may benefit you in your health journey.

In this episode, we will answer:

• What qualifies as intermittent fasting?
• What does the evidence say for women who are intermittent fasting/time restrictive feeding?
• What are the benefits and results of intermittent fasting?
• Is there an improved quality of life associated with fasting?
• How long do you have to fast for to get the full benefits?
• Do you have to calorie restrict while on a fasting diet model to see benefits?
• What might you want to eat during your non-fasting window?
• What are some reasons to not implement fasting in your lifestyle?

Check out the full podcast at: https://erinskinner.com/empowerednutrition/metabolism/intermittentfastingtrf/

Interested in going through intermittent fasting in a small group? You’re in luck! We are hosting a group starting on April 4th where you can try out fasting in a controlled and safe environment. Feel free to check that out on our website here.

Want to dive deeper into the research studies mentioned in the podcast? You can check them out here:

• Dellon ES, Guo R, McGee SJ, et al. A Novel Allergen-Specific Immune Signature-Directed Approach to Dietary Elimination in Eosinophilic Esophagitis. Clin Transl Gastroenterol. 2019;10(12):e00099.
• Philpott H, Nandurkar S, Royce SG, Thien F, Gibson PR. A prospective open clinical trial of a proton pump inhibitor, elimination diet and/or budesonide for eosinophilic oesophagitis. Aliment Pharmacol Ther. 2016;43(9):985-993
• Philpott H, Nandurkar S, Royce SG, Thien F, Gibson PR. Allergy tests do not predict food triggers in adult patients with eosinophilic oesophagitis. A comprehensive prospective study using five modalities. Aliment Pharmacol Ther. 2016;44(3):223-233
• Molina-Infante J, Arias Á, Alcedo J, et al. Step-up empiric elimination diet for pediatric and adult eosinophilic esophagitis: The 2-4-6 study. Journal of allergy and clinical immunology. 2018;141(4):1365-1372

Enjoying the podcast?

Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (erinskinner_rd). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Also, I'm accepting new clients for functional nutrition! Book a free chemistry call to discuss your story and see if we're a good fit HERE.

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Have a specific topic you would like featured on the Empowered Nutrition podcast?

You can propose your ideas here or reach out to me at podcast@empowerednutrition.health

I can't wait to hear from you :)

Best wishes,

Erin

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Anttoni Aniebonam is the Co-Founder and CEO of Veri, a food intelligence company that helps people understand their optimal diet to improve the state of their metabolic health. Numbers wise, Veri raised $4 million in funding to start shipping its glucose sensor, and has over 50,000 people on its waitlist. Anttoni Aniebonam was also the Board Member and Co-Founder of Kiuas for nearly 5 years, as well as the Graphic Web Designer of Meru Health.

In this episode we discuss:

• Anttoni’s journey into the world of Continuous Glucose Monitors (CGM) and how his personal story impacted his desire to help others to be empowered to obtain health from an earlier age.
• How he believes we can prevent chronic health issues with lifestyle change, perhaps moreso than through medical intervention
• How our Western / American diet promotes obesity and disease
• The importance of living in a state of balanced blood glucose
• What a CGM is and how it can provide valuable information to determine the state of metabolic health in a specific time frame
• How a CGM can help a person know which foods / lifestyle habits are more beneficial for their bodies than others and how the data will present within their user-friendly app
• How to interpret “Stability Scores” and what they mean for the user in producing realistic and, most importantly balanced, outcomes
• The “Metabolic Score” Veri provides to help motivate an individual to make better choices and create better habits over time (as the data provides specific individual information on how their specific microbiomes react to foods)
• How everyone can benefit from knowing the individualized information Veri can provide, since there is an overwhelming incidence of metabolic dysfunction in our modern society, even if the user is not diagnosed with diabetes
• How they at Veri are trying to reach the more at-risk and lower-access individuals to prevent disease
• How Veri provides direction via online community and peer support
• Why measuring blood glucose vs insulin data is used, and how they have honed in their metrics to provide the most valuable information
• Recommendations on usage frequency for optimal results

Check out the full episode at:

https://erinskinner.com/empowerednutrition/AnttoniAniebonam

Visit Anttoni’s website at https://www.veristable.com/

Get a 25% discount on Veri products by entering code: v3319 at https://veri.co/ref?code=ANTTONI-4UTC3

Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to erin@erinskinner.com as a DM on Instagram (erinskinner_rd) . Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Also, I'm accepting new clients for functional nutrition! Book a free chemistry call to discuss your story and see if we're a good fit HERE.

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Tracy Brown, RD, LD/N is a trauma informed nutrition therapist/eating disorder dietitian, stress recovery coach and nutrition counseling skills teacher. She walks beside people wanting to heal their relationship with food and weight as well as feel safer and less stressed in their bodies. Since 2006, she has guided people one on one and in groups in healing from disordered eating and chronic dieting, many of which also have other stress-related conditions. She is the creator of 3 courses that provide trauma informed and body image counseling skills and supervision to health professionals. In this episode we discuss: - Her journey of becoming an RD and how she realized the impact of mental health and former trauma on an individual’s current digestive health

• The idea that the mindset in which you come to a meal will determine how your body will digest the food

• The many definitions of trauma and what your body may hold on to as trauma and initiate the physiology of trauma response

• How our senses take in information and feed it to the brain and that information triggers sympathetic nervous system responses or the parasympathetic responses; how these responses being unbalanced can affect our digestive system.

• The importance of recognizing what the nervous system is doing to identify why a digestive system is dysfunctional

• How she determines what these triggers to the nervous system are for her clients

• Her thoughts on the utility of thyroid testing, and the necessity of having quality practitioners

• Ideas on programs to teach people to re-regulate their responses

• Some of the interventions and techniques she uses to help identify and regulate nervous system responses and achieve balance in our everyday, busy lives

• Her free- gift programs on her website to help learn to improve their capacity to observe their surroundings and feel safer

Check out the full episode at: https://erinskinner.com/empowerednutrition/TracyBrown

Visit Tracy’s webpage to get her guides on healing from disordered eating and Chronic disordered eating: www.tracybrownrd.com

See her group counseling courses at : www.embodieddietitian.com

Facebook: TracyBrownRD

Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to erin@erinskinner.com as a DM on Instagram (erinskinner_rd) . Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Also, I'm accepting new clients for functional nutrition! Book a free chemistry call to discuss your story and see if we're a good fit HERE.

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Amanda Nighbert is a registered dietitian specializing in weight loss nutrition. Her passion and purpose is to empower others to break the “all or nothing mindset” and find sustainable change for long term weight loss success. She presented this powerful message on the Ted X stage March of 2021. With 20 years of knowledge and experience under her belt, she provides upper level nutrition education and support to everyone she works with. With her custom LEAN Program, range of coaching services, and multiple shop offerings, she has cultivated a brand that focuses on giving participants the leading tools and resources to help reach the best versions of themselves. Amanda’s goal is to provide the most current, cutting edge nutritional techniques that not only provide results but are also sustainable for life. In this episode we discuss:

• Her journey with her postpartum nutrition and how she came to revamp her idea of how to achieve true health with “renegade” nutrition
• How she learned healthy fat diets can reduce inflammatory response / high cholesterol
• How traditional nutrition education is outdated and flawed
• How our culture affects our nutrition and how the agricultural industry drives our idea of what is nutritious
• The idea of 80/20 meal plans and how the balance in our diets is what promotes health, as opposed to tunnel visioned ideas of low carb/sugar/fat
• The importance of acknowledging the modern ideals of body composition and loving your body at all sizes vs loving your health at all sizes
• Her Living Energized and Nourished (LEAN) Program with
• The pillars: whole food nutrition and reducing inflammation and nutritional awareness with MACRO management

• What sets LEAN apart from other programs with the support and leadership

• The importance of the composition of the calories in/out, not the number of calories in/out

• How we need to simplify the idea of what nutritious food is and how to make simple nutrition a part of everyday life
• Why tracking your meals is important to understand how you really eat as opposed to what you think you’re eating; because little things add up but also we also tend to overestimate some things, especially protein.
• Different ways to track food intake
• How to adjust to the idea that you must eat food (sometimes more food) to lose weight, and how undereating can contribute to weight gain
• Intermittent fasting and how she likes to use it in regards to regular meal patterns
• Benefit of flex meals in an eating plan to lose weight, even right from the beginning
• How your metabolism must heal from the damage of our modern, American food- and once that is done, weight loss is easier
• The importance of Micro nutrition and how they fuel cravings

Check out the full episode at:

https://erinskinner.com/empowerednutrition/AmandaNighbert

Visit Amanda’s website at www.amandanighbert.com and her YouTube Channel at https://www.youtube.com/channel/UC8KpxyBBxv1YlEsjAdyGrXA

Get Amanda’s lean program here: https://amandanighbert.com/lean-program/

Her Ted Talk can be viewed here: https://youtu.be/tvoikSqNT7E

Instagram and Tiktok: @amandanighbertrd

To get her free Empowered Fertility guide click here: https://view.flodesk.com/pages/5eb9b93848b5a70026dc7c56

Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to erin@erinskinner.com as a DM on Instagram (erinskinner_rd) . Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Also, I'm accepting new clients for functional nutrition! Book a free chemistry call to discuss your story and see if we're a good fit HERE.

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Leisha Drews is an RN, FDN-P and women’s health educator with a passion for holistic women’s healthcare. She believes that there is so much more to hormone health than just “getting by” or using band-aid solutions to cover up symptoms and loves to help her clients get to the root cause of their hormone and gut issues so they can have better energy, better periods, and feel like themselves again (even as a mom!) She uses functional lab testing and personalized health education and protocols to support her clients along their health journey, and believes that support and accountability are key in truly making progress.

When not talking about periods, Leisha can be found hanging out with her two kids outside, trying a new recipe, or planning an adventure.

In this episode we discuss:

• The story of how she struggled with her own health and became interested in women's health from a functional medicine standpoint
• A few of her “quick shift” ideas for women who want to try and improve their energy levels, hormone health and cycles
• Some of the elemental points for feeding female bodies to ensure there are the proper building blocks for energy levels and hormone balance
• The importance of sleep for women’s health, determining how much sleep is needed, and how to improve sleep quality
• The major environmental factors that have impact on endocrine disruption and how to check products for safety
• Macro cycling based on menstruation cycle and the benefits cycling for those with bad cycles, PMS, cycle irregularity, and exhaustion
• How each week of your cycle can require different needs and provide different benefits:
• Week one is a more inward and gentle and planning week
• Week two -three are times of high social and physical energy

• Week four as a week of your period and ensuring you have time to “recharge”

• Resources for Cycle Syncing

• Functional solutions and testing to help prevent the need for birth control for hormonal balance to include fixing gut health, DUTCH testing for complete hormone testing, mineral testing, and liver support
• The importance of liver function and foods and supplements to support the liver and detoxification
• How to contact Leisha for more information

Check out the full episode at:

https://erinskinner.com/empowerednutrition/LeishaDrews

Visit Leisha’s website: www.abundant-lifewellness.com

Instagram: @abundant.life.wellness

To get her free Empowered Fertility guide click here: https://view.flodesk.com/pages/5eb9b93848b5a70026dc7c56

Decode Your Cycle Course: https://abundant-wellness-academy.teachable.com/p/decode-your-cycle

60 min health strategy call: https://p.bttr.to/2xMoKH5

Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to erin@erinskinner.com or as a DM on Instagram (erinskinner_rd). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Also, I'm accepting new clients for functional nutrition! Book a free chemistry call to discuss your story and see if we're a good fit HERE.

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Anabelle Clebaner is a women's health dietitian who specializes in functional nutrition for fertility. Anabelle is a featured member of the Dietitians in Integrative and Functional Medicine practice group, a yoga teacher, and has led several women's meditation retreats. She is passionate about women's health and is honored to be doing the work she is doing in helping women achieve healthy pregnancies. In this episode we discuss:

• Her story of changing from food policy and agriculture to dietetics and functional nutrition
• The causes of long or irregular cycles
• The ideal diet for fertility and importance of having it be realistic for everyday life
• How environmental chemicals in beauty products affect the endocrine system and fertility
• PCOS and the diet and supplements to rebalance hormones
• Her nourish, detox, and thrive mentality to fertility
• How sleep, movement and stress impact fertility
• What she considers to be “Fertility Foods” (for both men and women) and which fertility essential nutrients they provide
• Why prenatal nutrition is important 3-6 months prior to conception
• Prenatal vitamins and quality: why “off the shelf” vitamins aren’t ideal and which are her top choices for prenatal vitamins
• Advanced functional testing and importance of gut health for fertility
• Her free Fertility Nutritional guide, website, groups and Instagram account

Visit Anabelle’s website: www.wellspringnutrition.co

Instagram: @TTCDIETITIAN

To get her free nutrition guide click here: https://nutrientguide.wellspringnutrition.co/free-guide

Check out the full episode at:

https://erinskinner.com/empowerednutrition/AnabelleClebaner

Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to erin@erinskinner.com as a DM on Instagram (erinskinner_rd) . Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Also, I'm accepting new clients for functional nutrition! Book a free chemistry call to discuss your story and see if we're a good fit HERE.

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I find, in my practice, that I encounter clients with eating disorders or disordered eating regularly. As nutrition professionals, it is important for us to be able to work cohesively with the mental health professionals that are treating these clients and stay updated on current treatment plans. Are you a nutritionist that sees these types of patients? Do you want to know more about what metal health professionals want from us, to best aid their patients’ recoveries?

Marcella Raimondo, PhD, MPH is a passionate and spirited clinical trainer speaking from her heart on social justice and eating disorders since 1995. Marcella received her B.A. from UC Berkeley, and Master’s Degree in Public Health from the University of Michigan. Marcella’s desire to address eating disorders drove her to pursue her doctorate in clinical psychology, receiving her PhD in 2012. She completed her post- doc internships at an eating disorder outpatient program and an eating disorder residential program for adolescents. Marcella currently serves as a Licensed Clinical Psychologist (PSY # 27037) in Kaiser Permanente’s eating disorder clinic in Oakland and runs a private practice. Marcella herself recovered from anorexia nervosa over 20 years ago.

In this episode we talk about:

• Marcella’s journey to become a specialist in eating disorders
• How to strike a balance between eating disorders and therapeutic medical diets
• Whether and how modern foods and diet culture perpetuate eating disorders
• How nutrition professionals can support mental health professionals with meal plans, liberating from restrictive food mentality, support with health needs such as IBS and diabetes, education on metabolic processes, explanation of physiology of dieting and its effects on metabolism and how it leads to malnutrition
• Marcella’s process with eating disorder patients dealing with their behaviors, exercise, body image, diet recall, goals, mental health and family history, risk, and their personal stories and how the disorders may serve to fill a need, and addressing those needs in a healthy manner
• How she helps practitioners improve their expertise with eating disorders

Connect with Dr. Raimondo at marcella@marcellaedtraining.com or 510 214-2865.

Visit Dr. Raimondo’s training Website: https://marcellaedtraining.com/speaking/

Facebook and Instagram: Dr.Marcella Raimondo

Check out the full episode at:

https://erinskinner.com/empowerednutrition/MarcellaRaimondo

Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to erin@erinskinner.com as a DM on Instagram (erinskinner_rd) . Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

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As a Functional Medicine M.D., Dr. Peter Kozlowski uses a broad array of tools to find the source of the body's dysfunction: he takes the time to listen to his patients and plots their history on a timeline, considering what makes them unique and co-creating with them a truly individualized care plan. Currently he works with patients online and in person via his Chicago, Illinois and Bozeman, Montana based offices. Dr. Kozlowski did his residency in Family Practice, but started training in Functional Medicine as an intern.

He trained in the clinics with leaders in his field including Dr. Mark Hyman, Dr. Deepak Chopra, and Dr. Susan Blum.

In this episode we discuss:

• Dr. Kozlowski’s journey into functional medicine as a family medicine physician
• How his addiction recovery journey led him to functional medicine
• How functional medicine is rooted in biochemistry and physiology
• Why he specializes in gut health (all disease begins in the gut)
• Why the emotional/spiritual pillar is the most important functional medicine pillar
• The 5R Gut Protocol and why removing food sensitivities is most important
• Why food sensitivity testing doesn’t work
• The 21 Day elimination with reintroduction diet
• What consists of a gut work-up: stool test, urine test, SIBO
• The ‘Koz Plan’ consisting of a combo of a low FoDMAP diet and elimination diet which addresses both why gut work is critical for addressing everything from autoimmunity, eczema, autism, migraines, joint pain, brain fog, depression, hormone imbalances
• Estrogen dominance as an indicator that toxins are a primary driver of health concerns
• Day 21 blood test of estrogen + progesterone also lower testosterone and cortisol
• Health issues with common items sold over the counter and are in common use in today’s society
• How the body recycles toxins and what supplements can promote healthy detoxing

Visit Dr. Kozlowski’s website: www.doc-koz.com

Facebook: https://www.facebook.com/doctorkoz

Instagram: @doc_koz

To order his book: https://www.amazon.com/Unfunc-Your-Gut-Functional-Emotional/dp/1947708899

Check out the full episode at:

https://erinskinner.com/empowerednutrition/PeterKozlowskiMD

Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to erin@erinskinner.com as a DM on Instagram (erinskinner_rd) . Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Also, I'm accepting new clients for functional nutrition! Book a free chemistry call to discuss your story and see if we're a good fit HERE.

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In this episode, Camille Martin divulges topics she covers in her book Love To Lose: Love Your Life and Watch the Weight Lose Itself. Camille Martin is a registered dietitian, health blogger, and senior technical editor for the Centers for Disease Control and Prevention. She is also a former chronic dieter who wasted nearly 25 years of her life on a diet. In her book, Love To Lose: Love Your Life and Watch the Weight Lose Itself, she uses what she learned on her own weight-loss journey to help other women stop wasting their lives on a diet, embrace everything about themselves, achieve what they’re truly capable of and lose weight in the process. She received a Bachelor of Arts in English from the University of Georgia and a Bachelor of Science in nutrition from Georgia State University. She is a vegetarian, marathon runner, and proud mother of two daughters and two rescue dogs.

In this episode we discuss:

• Camille’s health journey, involving emotional eating from a very young age and was obsessed with food from the age of 12
• Camille’s philosophy: focus on the WAY we eat instead of WHAT we eat
• Why diets don’t work
• How to improve habits that are hampering weight loss efforts
• How to reverse emotional eating that is based in pain as a coping mechanism
• What to do when you have emotional eating compulsions
• Camille’s book: a step-by-step process for changing thoughts and habits around eating
• Food quality vs thought habits as drivers of weight gain
• Strategies for busy women who don’t have time to eat health and cook
• Camille’s go to handout for her clients

You can find out more about Camille on her website www.camillemartinrd.com.

To Purchase Love To Lose: Love Your Life and Watch the Weight Lose Itself: camillemartinrd.com/shop

To sign up for Camille’s guide to setting up your kitchen environment for weight loss: camillemartinrd.com/kitchen-guide

Follow her on Instagram and Facebook @camille_martin_rd

Check out the full episode at:

https://erinskinner.com/empowerednutrition/CamilleMartinRD

Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to erin@erinskinner.com as a DM on Instagram (erinskinner_rd) . Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Also, I'm accepting new clients for functional nutrition! Book a free chemistry call to discuss your story and see if we're a good fit HERE.

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Want to learn how functional medicine fits into the modern healthcare model?

On this week's podcast we discuss the in's and out's of functional medicine and how it can be applied to your overall health with Dr. Aaron Hartman.

Dr. Hartman's journey with functional medicine started when he & his wife adopted their first daughter from foster care. She has cerebral palsy & countless dietary issues. They went from specialist to specialist and, even as a physician, he felt let down & confused. His daughter's health struggles forced him to confront an uncomfortable realization: Our current healthcare system doesn't have all the answers. His wife, however, refused to give up hope. She ultimately pointed him to functional medicine. His daughter & other two kids began to thrive. After years in family practice, he felt called to make a dramatic shift.

He now helps patients identify leverage points in key areas of their lifestyle & health that harness their body's remarkable power to heal and begin living the vibrant life they deserve. He has become the doctor for difficult and hard cases in central Virginia.

As a clinical researcher, Dr. Hartman has been involved with over 60 clinical studies, he is the founder of the Virginia Research Center, and currently is serving as an Assistant Clinical Professor of Family Medicine at the VCU School of Medicine.

In 2016 he founded Richmond Integrative and Functional Medicine.

In this episode:

• His military experience and how he discovered functional medicine
• His story w/ cerebral palsy + adoption
  • Lightbulb moment when daughter was faced with feeding tube for weight gain
• The difference between traditional health and functional medicine
  • Best emergency medicine in the world, but the acute care model is lacking in treatments for chronic disease
• Vitamin D’s role in Covid and Pneumonia and the lack of testing being indicative of a bigger problem
• How gut health is central to wellness
• How gut health impacts autism, ASD, autoimmunity, metabolic health, cancer, inflammation
• Why working out over an hour can be a problem
• The issues with low fat and “low saturated fat” diets
• Who most American are too unhealthy to fast
• Why the fasting routine he recommends for women limits exercise
  • Goal is 12-16 hours
  • Introduce exercise at the end of the fast
• How hypermobility impacts women and what nutrients are more important: Vit C, collagen, B vitamins, trace minerals, zinc, and bone broth
• How hypermobility can lead to sleep apnea then high blood sugar and cholesterol
• Used to be EOS type 3 – “Hypermobility spectrum disorder”

For Dr. Hartman’s Free Guide: https://go.richmondfunctionalmedicine.com/brguide-pod

Check out Dr. Hartman’s website: www.RichmondFunctionalMedicine.com

Find him on Facebook and Instagram @rvaintegrative

Follow him on Twitter @aaronhartmanMD

Also, here are links to his LinkedIn and Youtube

Check out the full episode at:

https://erinskinner.com/empowerednutrition/DrHartman

Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to erin@erinskinner.com as a DM on Instagram (erinskinner_rd) . Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Also, I'm accepting new clients for functional nutrition! Book a free chemistry call to discuss your story and see if we're a good fit HERE.

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Want a diet protocol that also addresses the gut microbiome AND mindfulness?

On this week's podcast we discuss The Gut Health Blueprint framework with Claire Carlton, MS, RD!

In this episode, we have a great discussion with Claire Carlton, MS, RD, a Registered Dietitian specializing in nutrition for digestive disorders. She works with women 1:1 in her virtual private practice, Nourish with Claire. As a specialist in nutrition for gastrointestinal health, she guides clients through her signature Gut Health Blueprint framework to unearth the root of chronic symptoms and help them discover lasting wellness.

With a Master’s degree in Nutrition combined with additional training in the areas of integrative & Functional Medicine Nutrition and Intuitive Eating, Claire has created a holistic approach that focuses on one's relationship with food while integrating nutrition and lifestyle strategies that address the root cause of their health concerns. This method allows clients to step away from diet culture while they create mindful and sustainable habits to support their health and wellness goals.

In this episode:

• What got Claire into nutrition: she was exposed to diabetes and healthcare from a young age and in grad school had digestive problems
• Claire’s Functional Nutrition training, IFNA – intro to field of functional nutrition
• Her “Gut Health Blueprint” Framework (nutrition, microbiome, mindfulness)
• How nutrition impacts the microbiome by increasing microbe diversity
• The microbiome and mindfulness connection: how the Gut Brain connection (enteric nervous system) can be disrupted with TBI, stress, etc.
• How mindfulness and nutrition intersect: leveraging intuitive eating and body trust
• The 3 pillars that must align in order to achieve digestive harmony
• The potential downfalls of elimination diets
• Not appropriate (ED, malnutrition)
• Lack of reintroduction plan w/ elimination diets
• Microbiome diversity
• Nutritional inadequacy

• Added stress

• How to ID food triggers of GI dysfunction

• How to maintain a healthy relationship with food during gut healing diet – use a hunger/fullness scale
• Mindfulness practices to aid digestion
• Slowing down, deep breathing
• Flavor features, try to identify cravings (ex: cool, crisp, crunchy)
• Using new or different herbs and spices

• Look at food before eating

• How Claire approaches the combination of anxiety and digestive problems

• Routine, Vagal nerve activation (gargling)

• How to get started with mindfulness while being busy or overwhelmed

• Bowl or ‘Wardrobe’ meals
• Sauces, Claire recommends this Dill Cream Sauce (Credit to Selva @happybellnutrition)

Find Claire on Instagram @mindful.gut.nutritionist

To learn more about Claire’s practice visit her website: https://nourishwithclaire.com/

Freebie: 5 Pitfalls that actually worsen gut health and what to do instead

Check out the full episode at:

https://erinskinner.com/empowerednutrition/guthealthblueprint

Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to erin@erinskinner.com as a DM on Instagram (erinskinner_rd) . Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Also, I'm accepting new clients for functional nutrition! Book a free chemistry call to discuss your story and see if we're a good fit HERE.

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In a world full of complicated and questionable diet programs, doesn’t everyone want a simplified and effective diet that can improve digestion?

Dr. Robillard has created just that with The Fast Track Diet.

In this episode I had the pleasure of interviewing the Founder of the Digestive Health Institute and leading gut health expert, Norm Robillard, Ph.D. Dr. Robillard turned his own suffering from GERD and IBS into a mission to create the drug and antibiotic free Fast Tract Diet for functional gastrointestinal disorders, including acid reflux, LPR (Laryngopharyngeal Reflux), and IBS (Irritable Bowel Syndrome) as well as SIBO (Small Intestinal Bacterial Overgrowth) and related health conditions.

The Fast Tract Diet was presented at Digestive Disease Week (www.ddw.org) to give gastroenterologists another treatment option for SIBO and related conditions.

His award-winning Fast Tract Diet mobile app and Fast Tract Digestion book series make it easy to try the Fast Tract Diet.

Dietary and integrative solutions for functional gastrointestinal disorders and gut dysbiosis based on the following 3 pillars: - Dietary - Gut-Friendly Behaviors - Identifying and addressing underlying causes that are specific to each individual

In this episode, we discuss:

• Dr. Robillard’s early history and how he developed the Fast Track Diet, a low carb diet that is more flexible than the Ketogenic
• Carbohydrates feed the bacteria that then produce gas which builds up and drives reflux
• Fermentable CHO and how it triggers reflux, heartburn, GERD, SIBO, and IBS
• Which foods are the biggest triggers (fructose, lactose, resistant starch, fiber, sugar alcohols)
• Difference between the Fast Track Diet, SIBO, and Low FodMap
• Safest sugar alcohol
• Fermentation Potential (FP) – Glycemic Index Equation + back fiber + sugar alcohols (utilize the Fast Track Diet mobile app)
• The advantage of Fast Track: it is quantitative, with studied improvements in gases and bacteria
• Fast Track’s impact on the microbiome and symptoms
• Ancestral carbohydrates and seasonal cycling
• Why low carb is healthy

To learn more about the Digestive Health Institute and Dr. Robillard’s work: https://digestivehealthinstitute.org/

Complimentary Fast Tract Diet Resource Guide: https://digestivehealthinstitute.org/fast-tract-diet-resource-guide.pdf

Complimentary 20 minutes Pre-consult Appointment with Dr. Norm: https://digestivehealthinstitute.org/contact-us/

2 SIBO MasterClasses by Dr. Norm for the Price of 1: https://join.sibosos.com/products/88697-SIBO-Diet-Updates-New-Action-Plans-and?ref=15706-Norm-Robillard

The Fast Tract Diet’s Facebook page: https://www.facebook.com/groups/FastTractDiet

Follow Dr. Robillard on Twitter @DrNRobillard

Check out the full episode at:

https://erinskinner.com/empowerednutrition/fasttrackdiet

Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to erin@erinskinner.com as a DM on Instagram (erinskinner_rd) . Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Also, I'm accepting new clients for functional nutrition! Book a free chemistry call to discuss your story and see if we're a good fit HERE.

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Bariatric Surgery: life-saving or irreversibly damaging?

At least among Dietitian’s, bariatric surgery is pretty controversial.

On the one hand, surgery may be the only means of achieving life-saving weight loss for patients with obesity.

On the other hand, the surgeries often cause life-long problems with digestive function. This can impact quality of life, and even hormone balance.

My guest this episode is Katie Chapmon, RD. Katie has extensive experience with bariatric patients. This experience led to an expertise in the connection between digestion and hormones. Specifically, Katie often works with people who suffer from both IBS and PCOS.

In addition to her clinical practice, Katie provides practitioner education to clinicians who work with the bariatric surgery population.

Katie Chapmon, MS, RD is an award-winning Registered Dietitian Nutritionist specializing in Bariatric Nutrition, GI Issues and Hormonal Health and with 10+ years of hands-on clinical experience for leading medical providers. She is the proud recipient of the 2010 Recognized Young Dietitian of the Year Award and 2018 Excellence in Weight Management Practice Award through the Academy of Nutrition and Dietetics. She spent the first decade of her career as the lead dietitian for Kaiser Permanente Southern California. For the past several years, she has been working with industry partners and consumers to improve nutrition education within the field, and maintains a virtual private practice. In April 2021, she launched Bariatric Nutrition Pro – to provide healthcare practitioners education to start (or continue!) their bariatric career with the confidence and knowledge to succeed. She currently serves as the Chair of the American Society of Metabolic and Bariatric Surgery Integrated Health Clinical Issues Committee, Chapter author of the 3rd Edition of the Academy of Nutrition and Dietetics Pocket Guide to Bariatric Surgery. She is a national speaker and enjoys time hiking and cooking in the kitchen.

In this episode, we discuss:

• How Katie’s work in bariatrics made her an expert the connections between digestive health and hormone balance
• How IBS and PCOS are related
• Why bariatric surgery is controversial
• Why and when bariatric surgery may be needed
• Common mistakes before and after bariatric surgery
• The long-term effects of bariatric surgery

Work with Katie: www.katiechapmon.com

Get practitioner education for working with bariatric patients: www.bariatricnutritionpro.com

Check out the full episode at:

https://erinskinner.com/empowerednutrition/bariatricsurgery

Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to erin@erinskinner.com as a DM on Instagram (erinskinner_rd) . Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Also, I'm accepting new clients for functional nutrition! Book a free chemistry call to discuss your story and see if we're a good fit HERE.

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The root causes of Hashimoto’s Disease (autoimmune hypothyroidism) are often not shared with women.

More importantly, a conventional approach to Hashimoto’s often doesn’t address these root causes.

Fortunately, an integrative approach can dramatically improve symptoms, allowing women with Hashimoto’s to re-gain their energy and vitality.

My guest this episode is Whitney Crouch, RD. Whitney is a no BS dietitian who helps motivated women address root-causes of thyroid issues so they can reclaim their energy & resilience.

Whitney Crouch, RDN, CLT brings a whole-body, integrative approach to nutrition and lifestyle. With a diverse and rich background in clinical nutrition, communications, nutrition education, and wellness consulting, it was her own personal experience with Hashimoto's thyroiditis that inspired her to focus on thyroid disease in women. Whitney specializes in helping women with autoimmune thyroid disease find community; improve or reverse thyroid disease symptoms; and live energized, resilient lives.

In this episode, we discuss:

• Why and how Hashimoto’s protocols should be individualized
• Common themes among autoimmune hypothyroidism and Hashimoto’s patients
• The most important root causes of autoimmunity
• How gut health, stress, toxins, hormones, pregnancy, post-partum, and nutritional deficiencies play a role in Hashimoto’s development
• How we both approach Hashimoto’s, and autoimmunity more broadly
• Whether Hashimoto’s can be cured (and what outcomes to expect)
• Whitney’s ways of helping women with Hashimoto’s, both 1:1 and through her new ‘Thyroid Healing Collective’ program

Get a 10% discount on Whitney’s Thyroid Healing Collective program (contact her for discount code): whitneycrouchrdn.com

Follow Whitney on Instagram: @whitneyc.the.rd

Check out the full episode at:

https://erinskinner.com/empowerednutrition/rootcauseofhashimotos

Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to erin@erinskinner.com as a DM on Instagram (erinskinner_rd) . Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Also, I'm accepting new clients for functional nutrition! Book a free chemistry call to discuss your story and see if we're a good fit HERE.

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Surrounded by nutrition info but still confused?

If so, that’s very normal!

We live in a world of ‘infobesity’: there’s more than we can process, and the conflicts are overwhelming. This problem ESPECIALLY applies to nutrition!

Yet, despite all that info, most people are still confused about what to eat, when, and how.

The answer: personalized nutrition. In the end, there’s no ‘one correct answer’ when it comes to nutrition. Instead, the secret to success is to find and customize what’s best for YOU.

So, how is that achieved? It can be a daunting process even for nutrition pros.

My guest this episode is Ashely Koff, RD. She’s hacked this problem by creating a streamlined process for personalized nutrition. In this episode, we discuss:

• What is infobesity and why it’s harmful
• Why personalization is the solution to optimizing wellness
• The difference between problem vs. person-centered healthcare approaches
• How to streamline the diet personalization process
• Why a Rainbow Evaluation is a great way to get started with personalized nutrition
• How practitioners can get started with a proven system for providing personalized nutrition care (discount offer below)

Take Ashely’s Rainbow Evaluation: https://thebetternutritionprogram.com/lpc-rainbow/?utm_source=erins&utm_medium=podcast&utm_campaign=social

Find a personalized nutrition practitioner:

https://thebetternutritionprogram.com/providers/

Access the Better Nutrition Program Toolkit and membership for practitioners (use code skinner10 for a 10% discount on either): https://thebetternutritionprogram.com/preview-tools/

Check out the full episode at:

https://erinskinner.com/empowerednutrition/personalizednutrition

Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to erin@erinskinner.com as a DM on Instagram (erinskinner_rd) . Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan!

Also, I'm accepting new clients for functional nutrition! Book a free chemistry call to discuss your story and see if we're a good fit HERE.

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Frustrated by diets that fail and non-stop food cravings?

Coach Jon is a Precision Nutrition Level 2 Master Coach and head coach of Freedom Nutrition Coaching. From Nanotechnology Researcher, to Marine Engineer, to globetrotting English teacher, he's had a pretty interesting journey. Amidst the crazy adventures of life, he went through serious trauma while living in South Africa, and his weight ballooned up to 328lbs. He grappled with PTSD, binge-eating, and medicated his trauma with food. Name a diet. He's probably tried it. He didn’t just magically lose 100lbs overnight.

And his conclusion: DIETS SUCK.

When he says “diets suck” he means, they basically suck the joy out of life.

So, when he founded Freedom Nutrition Coaching, he said forget all the flashy, fad BS. His approach to physique transformation is simple, effective, and founded on time-tested, scientifically validated principles.

No quick-fix scams. No overpriced garbage supplements. No restrictive fad diets. No endless cardio. No belly wraps or Vaseline rubs. None of that works. If it did, people wouldn’t be dropping $200 billion a year on it.

Instead, driven by compassion and real-life experience, he focuses on behavioral psychology and unravelling emotional ties to food, to help his clients not only lose weight, but to live a vibrant life that they truly enjoy, so that they never have to diet again.

In this episode, we discuss:

• Jon’s journey through trauma, food addiction, and back to wellness

• Why diets fail

• Mind-driven weight loss: why mindset is the first step in any fat loss journey

• The FAST snacking method

• Nutrition agnosticism

• Why taking photos of meals is helpful for weight loss

• The problems with an intuitive eating approach

• The role of trauma in health behaviors

• The HERO mindset approach to successful weight maintenance

Connect with Coach Jon at Freedom Nutrition Coaching to get a 14-Day Free Trial of Lifestyle-180, his 12-step life-changing transformation program: https://freedomnutritioncoach.com/

Or, connect with Jon by friending him on Facebook: https://www.facebook.com/canadianomad/

Check out the full episode at: https://erinskinner.com/empowerednutrition/minddrivenfatloss

Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to erin@erinskinner.com as a DM on Instagram (erinskinner_rd) . Include a brief description of what your’re working on with your health and/or nutrition and I'll send you a free custom meal plan'!

Also, I'm accepting new clients for functional nutrition! Book a free chemistry call to discuss your story and see if we're a good fit HERE.

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Want fasting benefits but feel like you can’t go days without eating?

Same here! I love that fasting uniquely stimulates a cell clean-out process called autophagy. With my family history of dementia and type 2 diabetes, fasting is especially important for me. However, the idea of going days without eating is just...off the table. See what I did there?

Fortunately, there is a way to cheat the fasting system. The Prolon FMD is a 5-day meal kit that allows you to eat at least three times daily while still getting into ‘fasting mode’. Everyone can benefit from a Prolon fast 2-4 times per year as a routine ‘clean-out’ to support longevity and metabolic flexibility. Then, for people who are working to improve metabolic health (i.e. improve weight, insulin resistance, type 2 diabetes, blood lipids), I recommend a 3-month starting protocol of one ProLon fast per month, then once quarterly ongoing.

In this episode, I interviewed Dr. William Hsu, endocrinologist and the Chief Medical Officer of L-Nutra, the creator of the Prolon FMD.

What I enjoyed the most was our discussion about how the outdated (yet common) approach of ‘eating small amounts often’ is opposite of what our physiology needs and expects. Also, fasting (or fasting mimicking) provides benefits not only during the fast but also BETWEEN fasts. This happens because fasting helps to reset our metabolic flexibility (ability to switch between using carbohydrates or fat for energy).

In this episode, we discuss:

• What happens when we fast (i.e. lower IGF-1 and higher growth hormone, autophagy)

• Why fasting is an evolutionary adaptation

• Who is best helped by fasting

• Diet considerations between fasts

• Fasting considerations for women

• Exercise and fasting

• How to incorporate Prolon Fasting Mimicking Diet (FMD) as a means of achieving fasting benefits while still eating

Interested in trying out a 5-day Prolon Fasting Mimicking Diet? You can get one box OR a set at a first-time discount with free shipping PLUS 10% off AND a free set of free Fast Bars! Use code ERIN25 at checkout: https://prolonfmd.com/

Check out the full episode at:

https://erinskinner.com/empowerednutrition/fastingmimickingdiet

Please review the Empowered Nutrition Podcast on Apple Podcasts! Please send me a screenshot of your review to erin@erinskinner.com as a DM on Instagram (erinskinner_rd) and I'll send you a free copy of my 'IBS Flare-Fixer Meal Plan'!

I'm accepting new clients for functional nutrition! Book a free chemistry call to discuss your story and see if we're a good fit HERE.

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Want to reduce your risk for breast cancer?

Delve into the tactics that everyone can do to help them improve their chances of preventing breast cancer.

Antoinette Dulcich is my dietetic intern who is on the road to becoming a registered dietitian. The process to become a registered dietitian is receiving a Bachelor’s degree in food and nutrition, completing 1,200 hours of supervised practice hours in various areas of dietetics, and finally passing a board exam to become a practicing dietitian.

In our conversation we discuss diet and lifestyle factors that can contribute to breast cancer risk reduction, as well as the science behind why these tactics are proven to be effective. Unfortunately, cancer is not 100% preventable, but it is possible to manage certain controllable risk factors that can contribute to its development. As you’ll learn throughout the episode, the best time to ‘treat’ cancer is before it happens!

In this episode, we discuss:

• Why physical activity is beneficial and how much we should be doing every week

• The amount and frequency of alcohol intake that becomes risky

• Chemicals present in common household items that can fuel cancer growth as well as tools to help distinguish between clean and toxic products

• Weight status and why excess weight can contribute to cancer risk

• Most buzzed about dietary patterns for cancer prevention

The purpose of this conversation is to bring awareness that a cancer diagnosis usually isn’t due to one single factor and that there are many different pieces to the puzzle. By being mindful of our everyday choices we have the power to aid in reducing our risk for cancer.

Check out the full episode and read our full research review at:

https://erinskinner.com/empowerednutrition/breastcancerrisk

Want more details? See our full article below, Five Ways to Minimize Breast Cancer Risk

Please review the Empowered Nutrition Podcast on Apple Podcasts! Please send me a screenshot of your review to erin@erinskinner.com as a DM on Instagram (erinskinner_rd) and I'll send you a free copy of my 'IBS Flare-Fixer Meal Plan'!

I'm accepting new clients for functional nutrition! Book a free chemistry call to discuss your story and see if we're a good fit HERE.

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Tired of the vicious cycle that is modern dieting?

Learn to eat what your body naturally craves, without depriving yourself of nutrition.

Join me in my discussion with Bridget Shannon and Dana Barron, the Founders of Wellness Lately. Their mission is to reclaim wellness from diet culture. Their work is rooted in body liberation and food freedom, helping women all over the world to escape the painful diet-binge cycle, upgrade their body image, and embrace true well-being. Through their coaching programs, events and community they teach the principles of Intuitive Eating, Health at Every Size, Body Neutrality and Holistic Wellness.

My favorite part of this conversation was our discussion of the vicious cycle that can happen when processed food harms metabolic health, while dieting harms our relationship with food. These two problems can start to feed each other, and the cycle can feel impossible to escape. Bridget and Dana use an approach that starts with cultivating a healthier mentality around food, but that then allows for gentle improved nutrition as a natural outcome of that.

In this episode, we discuss:

• How to strike a balance between intuitive eating and eating healthfully

• The difference between ‘diet’ and ‘diet culture’

• Why dieting for weight loss is usually harmful in the long run

• Intuitive eating approaches and tips

• How the process of developing intuitive eating typically looks

Overall, this was an in-depth conversation that applies to almost any woman in the modern world. You can connect with Bridget and Dana via their free master class (5 shifts to end binge eating), Facebook group, podcast, or Instagram:

Website and Wellness Lately Podcast: https://www.wellnesslately.com/

Instagram: https://www.instagram.com/wellness_lately/

Facebook group: https://www.facebook.com/groups/wellnesslately

Free master class (5 Simple Shifts to End Binge Eating and Finally Stop Obsessing About Food Every Day): https://joinnow.live/s/oLu9w0

Check out the full episode at:

https://erinskinner.com/empowerednutrition/wellnesslately

Please review the Empowered Nutrition Podcast on Apple Podcasts! Please send me a screenshot of your review to erin@erinskinner.com as a DM on Instagram (erinskinner_rd) and I'll send you a free copy of my 'IBS Flare-Fixer Meal Plan'!

I'm accepting new clients for functional nutrition! Book a free chemistry call to discuss your story and see if we're a good fit HERE.

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Are you overly-obsessed with your diet?

Join me as I discuss the balance between intuitive eating and nutritional needs with body positive Registered Dietitian Courtney Rayppy.

Courtney works with active and athletic adults who are overly-obsessed with managing their diet. She helps them to eat more intuitively, stop tracking macros, and optimize thier performance in the process.

Striking a balance between obsession and 'anything goes' isn't always easy in our world. In this episode, we talk a lot about the space between and how we help our clients successfully 'live' there.

In this episode, we discuss:

• How to optimize athletic performance while avoiding the harms of obsessive food culture
• Why it's important to focus on your body's abilities instead of the numbers (on the scale or in your tracking app)
• Our experiences with disordered eating and how they shaped our practices
• Tips for how to transition away from obsessive eating
• The importance of still prioritizing good nutrition and metabolic health while eating intuitively

Connect with Courtney for 1:1 coaching: https://www.instagram.com/fit.and.fabulousnutrition

Check out the full episode at:

https://erinskinner.com/empowerednutrition/IntuitiveEatingCR

Please review the Empowered Nutrition Podcast on Apple Podcasts! Please send me a screenshot of your review to erin@erinskinner.com as a DM on Instagram (erinskinner_rd) and I'll send you a free copy of my 'IBS Flare-Fixer Meal Plan'!

I'm accepting new clients for functional nutrition! Book a free chemistry call to discuss your story and see if we're a good fit HERE.

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Want to optimize your nutrition without supplements?

GEM is a nutrient-dense food that tastes delicious. It's intelligently designed to fill the nutritional gaps that are most common among women. Their original 'daily essentials' bite is meant to protect your overall wellness. Their newest line contains an immunity bite and a sleep bite.

Join me as I discuss GEM with founder and CEO Sara Cullen. We talk about:

• The problems with regular dietary supplements
• Why food isn’t enough in the modern world
• The GEM advisory and formulation process
• The unexpected sustainable and nutrient-dense ingredients included
• Our surprising take on sustainability (ditching meat isn’t the key)
• Who’s a good fit for gem (pill haters, I’m looking at you)

Want to give GEM a try? Use code Erin25 for 25% off your first order at: www.dailygem.co

Check out the full episode at:

https://erinskinner.com/empowerednutrition/gem

Please review the Empowered Nutrition Podcast on Apple Podcasts! Please send me a screenshot of your review to erin@erinskinner.com as a DM on Instagram (erinskinner_rd) and I'll send you a free copy of my 'IBS Flare-Fixer Meal Plan'!

I'm accepting new clients for functional nutrition! Book a free chemistry call to discuss your story and see if we're a good fit HERE.

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Cari Riker is a Registered Dietitian and health coach who is passionate about helping people with IBS and digestive problems to improve their lives.

In this episode, Cari shares 5 tips for how to improve digestive symptoms:

• How to pick a fiber and/or prebiotic type

• How meal size and timing plays a role in symptoms

• The importance of drink type and hydration

• The impacts of stress on IBS and how to improve them

• The best diet choice for IBS

Get Cari's free download: '7 Strategies to Start Managing Your IBS Today': https://tremendous-leader-2001.ck.page/bc5287c3d8

Check out the full episode at:

https://erinskinner.com/empowerednutrition/ibstips

Please review the Empowered Nutrition Podcast on Apple Podcasts! Please send me a screenshot of your review to erin@erinskinner.com as a DM on Instagram (erinskinner_rd) and I'll send you a free copy of my 'IBS Flare-Fixer Meal Plan'!

I'm accepting new clients for functional nutrition! Book a free chemistry call to discuss your story and see if we're a good fit HERE.

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The Empowered Nutrition podcast is back!  I have lots of updates to share, especially that I'll be opening a new practice in North Carolina!  The vision the new practice is to provide accessible functional medicine, so that you can experience healthcare that actually works.  More details to come soon.  

I also share what happened when I went vegan for 3 days and tracked my nutrition.  It isn't pretty!  Get the full details at https://erinskinner.com/empowerednutrition/veganweek

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Meet Jenny Champion - we're nutrition twins! We are two like-minded Dietitians who both believe in a positive, supportive, feminine approach to a paleo diet.

In this episode, we discuss all things diet culture (we share our stories about disordered eating recovery), the 'healthy at every size' movement, body positivity, and where we see the future of the paleo movement.

Don't forget to check out Jenny's Cleanse Club (you can get access to her in community for only $10 per month!) at: https://www.cleanseclub.org/blog

Get the full show notes at: https://erinskinner.com/empowerednutrition/dietculture

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Have you ever wondered: does SIBO Cause IBS?  If you're confused at all about small-intestinal bacterial overgrowth and how it relates to digestive problems, don't miss this episode with GI-focused, Integrative and Functional Registered Dietitian Alicia Galvin!  We discuss the cause, testing, interventions, and dietary approaches that we both take every day in clinic with patients who have SIBO and IBS.  You especially need this information if you suffer from gas, bloating, diarrhea, constipation, reflux, or belching.  Make sure to also check out Alicia's website for more details about her practice: https://aliciagalvinrd.com/

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In this episode of the Empowered Nutrition Podcast, Registered Dietitian Katie Regan discusses the low FODMAP diet as a powerful way to reduce digestive problems: bloating, gas, stool changes, reflux, and abdominal pain.

Katie and Erin discuss how they use the low FODMAP diet in practice and how to get started. Katie also shares the quickest way to get your hands on low FODMAP meals at a discount (this is the best way to give it a try without learning the diet)! These meals are available through Modify Health. You can give them a try and get $47 off your first order of 8 with free shipping! Use the code 4Recovery at checkout from: https://modifyhealth.com/

You can also learn more about the low FODMAP diet from Erin's free seminar: https://recoveryfromibs.clickfunnels.com/4tummytroubletricks_webinar_reg

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Heavy Metals: Should You Be Concerned? Yes - we all are at risk for exposure. However, we shouldn’t freak out. Heavy metals are all around: in the water, in our food, in our dental fillings, and even on toys!

In this episode of the Empowered Nutrition Podcast, I share all about heavy metals: why to care, what the risks are, how to screen for exposure, and how metals detox works.

I also share the results of my split test of two popular heavy metals tests: Genova Nutrient and Toxic Elements and Vibrant Wellness Heavy Metals.

I additionally share the specific detox protocol that I used after my heavy metals testing.

Get the full details at: https://www.realnutritionrx.com/empowerednutrition/13

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The struggle is real, ladies. The corona virus has been life changing for all of us and there's so much to wrap our heads around: finding the food we need, sudden, unexpected home schooling (!), working from home, etc etc. It's a lot to manage but I can at least help with one thing:

How to keep your immune system optimized! Here's my 'adult version' of how to optimize immunity: the foods to emphasize, the supplements I take, and where to get them (at a discount).

Get the full details at the episode website: https://www.realnutritionrx.com/empowerednutrition/12

Also, please don't forget to pass this on to a friend and to leave a positive review. Let's the get word out to more empowered women!

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We've all been there: you get up, get ready, start making breakfast (you've got things to do today!) and BAM....kid wakes up sick.  Total day changer. 

Fortunately, there are things we can do nutritionally to reduce how much this happens! 

In this episode, I share what specific nutrients boost children's immunity, and I also share the exact supplements that I use with my 3 boys (they have perfect attendance records). ;)

Grab the details at: https://www.realnutritionrx.com/empowerednutrition/11

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Tummy Troubles & You - Forever For Life? Definitely Not! A lot of people suffer from digestive issues. Those might be minor, such as unusual bloating after eating a particular type of food, or bigger, such as severe diarrhea and/or abdominal pain.

In this episode, learn all about a dietary approach that dramatically reduces digestive problems for the vast majority of people.

As a pro who teaches low FODMAP, I share:

• What is the Low FODMAP Diet
• How to start Low FODMAP
• How long to stay on the diet
• How to approach low FODMAP reintroduction the safe and correct way
• What to do if Low FODMAP isn’t working for you

You'll also get links to a more detailed seminar, meal plans, my favorite book for learning the diet - everything you need to get those tummy troubles under control. Grab it all here: https://www.realnutritionrx.com/empowerednutrition/10

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Food sensitivity testing: such an attractive idea! Just test, remove foods, and radical health improvement, right?

Not so fast.

Unfortunately, there is a lot of controversy and nuance to food sensitivity testing. Over the years, I've run all of the most well-known types and labs. I've also done a deep dive on the research. In this episode, I share my opinion on food sensitivity testing, the common myths (vs truths), and I even share my test results.

You can download those results from the episode website: https://www.realnutritionrx.com/empowerednutrition/9

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1:5 Adults Struggle with Digestive Problems - The Majority of them Women. If you’re one of them, do you know what’s causing your ‘stomach issues’? If you struggle with Irritable Bowel Syndrome symptoms like gas, bloating, diarrhea, constipation, reflux, or cramps, the first step to fixing it is to find the root cause. For these symptoms, the most likely cause is small intestinal bacterial overgrowth (SIBO).

In this podcast episode, learn all the details of:

• What SIBO is
• What the signs and symptoms are (they’re not all digestive)!
• How it's diagnosed
• How it's treated
• How to prevent it from coming back
• The best dietary approach (before, after, and during treatment)

Also get our free SIBO Guide (hosted by the SIBO Academy): https://www.realnutritionrx.com/empowerednutrition/8

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Parenting is rough! I constantly get questions from parents about how to achieve healthy, stress-free child feeding. In other words, "How do I get my kids to eat vegetables?!"

Fear no more! I used my own 3 children to develop a system for gently and progressively developing children into healthy eaters. My goal is never for kids to have a 'perfect' diet. The goal is to teach them to develop a broad palate for healthy foods and an overall balanced, healthy diet.

Unfortunately, achieving this isn't easy. I frequently see kids on junk food diets. Their parents have a hard time getting on board with making healthy food because they're busy cooking junk food for their kids! Stop the madness and do it tear-free with my 5-step system.

In this episode, I share the system that I use daily in practice to help my patients achieve a calm, healthy food life at home. Check out the episode page for the full details and links: https://www.realnutritionrx.com/empowerednutrition/7

Questions or comments? Hit me up on Instagram: erinskinner_rd

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In this episode, learn about two research studies that demonstrated the impact of nutrition on fertility.  In one, improved diet and physical activity improved infertility rates.  In the other, environmental toxins were linked to infertility rates (nutrition plays a major role in detoxification pathways).

This episode is a summary of my Research Roundup contribution to the Feb/Mar 2020 edition of Paleo Magazine. 

Get the full article summaries and more at: https://www.realnutritionrx.com/empowerednutrition/6

Or, hit me up on Instagram: erinskinner_rd

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In this episode, get a summary of two recent research papers on pregnancy nutrition. These summaries were published in the Feb/Mar 2020 edition of Paleo Magazine. In one of the studies, there was an important association found between mom's iodine status and baby's IQ, even into elementary school.

Get the full article details and more at: https://www.realnutritionrx.com/empowerednutrition/5

Or, hit me up on Instagram: erinskinner_rd

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You vs. Sugar: Be the Boss!

Learn the nutrients that optimize blood sugar and insulin balance (read: shut down carb cravings).

In this episode, I share the lifestyle factors and macros to start with if you experience low energy and sugar cravings.

Then, I share the specific nutrients to optimize, why, and how.

I even made you 'Carb Cravings Shut-Down Guide'! It has the details of WHAT nutrients, what are the BEST SOURCES, and links to my TOP SUPPLEMENT RECOMMENDATIONS. Grab your copy here: https://real-nutrition-rx.ck.page/f5d456e1f6

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End the battle against food and your body for good! Get my time-tested, 3-part system for healthy, sustainable, effective fat loss for women: all the links and details you need to get started.

It's so easy to mess this up! There is too much confusion and conflicting information around weight loss. Plus, female hormones can become imbalanced extremely easily. Instead go with an experienced Registered Dietitian's refined, safe process.

In this episode, learn the exact 3 phases I use to help women shed extra weight (while maintaining their sanity on a busy schedule), all while becoming HEALTHIER instead of depleted.

Don't miss my free download with all of the links and further details that you need to get started: https://real-nutrition-rx.ck.page/f17f8db243

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Welcome to Episode #2 of the Empowered Nutrition Podcast!  In this episode, I share the scientific evidence for WHAT nutrients have been shown to optimize fertility (and to reverse infertility). 

I also share the timeline for thinking about fertility nutrition (this one may surprise you)!

The mission of the Empowered Nutrition podcast is to help busy, fit women optimize their metabolic, digestive, and hormonal health.  I'd love to hear your topic suggestions!  Please share them here: https://www.realnutritionrx.com/contact

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Ladies, enough of the bro science!  Its time for a nutrition discussion BY and us and FOR us. 

Here's why I think a new podcast needs to exist.  I've tried for years to find nutrition content for women by science-based women.  I haven't had much luck.  So, my goal with this podcast is to create that content and empower women to optimize their metabolic, digestive, and hormonal health.

In this episode, I share some details about myself, the problems I'm seeing with the current nutrition space, and what I'm excited to talk about in this podcast. 

Please, if you have a any topic suggestions, please share them using the link on my contact page: https://www.realnutritionrx.com/contact