The Nourished to Thrive Podcast: Recent Episodes
Emily Vazquez
Welcome to The Nourished to Thrive Podcast hosted by Registered Dietitian, Emily Vazquez. In this podcast we dive into topics such as intuitive eating, nutrition, debunking diet myths, creating a healthy relationship with food and your body and so much more. My goal is to educate and empower you to discover what true health and wellness looks like without the obsession.
If you are tired of dieting and want to learn how to develop a healthy relationship with food, your body and exercise, you can apply to work with me at www.emmysyummysnutrition.com to learn more about my Nourished to Thrive group program. I show women how to stop letting food rules control their life and teach them how to rebuild trust with their bodies so they can finally achieve food freedom and truly THRIVE.
Instagram: @emmysyummys Website: www.emmysyummysnutrition.com
In this special guest episode, my past client Alicia and I talk about some common mistakes women make when trying to recover from Hypothalamic Amenorrhea and her own personal success story in how she got it back in under 3 months!
If you feel like you have tried it all to get your period back and are looking for more 1:1 support to help you in your own journey, apply for Nourished to Thrive 1:1 coaching below to get started:
APPLY FOR NOURISHED TO THRIVE
Follow Emily on IG
Connect with Alicia
My past client Alex shares his journey of struggling with food, body image and exercise over the course of his life, how he overcome these struggles and breaking the stigma around disordered eating in men.
We discuss:
- How diet culture impacts both men and women
- The impact under eating and over training can have in men's health
- What it takes to truly recover from food struggles
- Sneaky signs of disordered eating in the fitness space
- and so much more!
If you are looking for more 1:1 support to help you overcome your struggles with food, body image and exercise, Nourished to Thrive coaching would be a perfect fit for you.
APPLY FOR NOURISHED TO THRIVE
Follow on IG
My past client Erin shares her journey to coming back home to herself and healing from a lifetime of food & body image struggles in this guest episode! You are NOT alone in this! If you want to join a private group community of like-minded women to help you truly heal your relationship with food and need more 1-1 guidance to intuitive eating - you would be a great fit for Nourished to Thrive.
We talk about:
- How diet culture impacts us at every age
- Why intuitive eating is a better route to go than another diet
- The importance of body image work in your healing journey
- The power of community when improving your relationship with food
- and so much more!
APPLY FOR NOURISHED TO THRIVE
Follow on IG
In this episode, I answer some of your questions regarding coming off of following meal plans, tracking calories and macros, overcoming food rules and how to begin intuitive eating after dieting.
APPLY FOR COACHING
What is Set Point Weight? Finding Your Healthy Weight
Health Consequences of a Missing Period
Break the Fear of Losing Control with Intuitive Eating
Are you unsure if you are bingeing, over eating or experiencing "extreme hunger"? Find out in this detailed episode where we go over the key differences between the three!
We discuss:
- What a true binge looks like
- Is over eating ever "normal"?
- What causes "extreme hunger"
- Potential reasons you lose control with eating
JOIN NOURISHED TO THRIVE
Episode 10: Going "All In" for Binge Eating and Period Recovery
Episode 32: Breaking The Fear of Losing Control with Intuitive Eating and Discovering True Freedom With Food
In this episode, we unpack how dieting impacts your mood, emotions and psychological health. Can you be dieting for TOO long? Find out in this episode!
What we cover:
- Dieting impacts on the brain and emotions
- Diet behavior red flags to look out for
- Psychological and social health related to food
- Body dysmorphia
- and MORE!
JOIN NOURISHED TO THRIVE COACHING!
Why 1200 Calories a Day Is Not Enough
Dietitians, Nutritionists and Influencers - Who To Trust?
Are you unintentionally encouraging unhealthy food and body image beliefs to other people? Find out 4 sneaky patterns to look out for in this episode!
APPLY FOR COACHING
More Episodes to Listen To:
Dietitians, Nutritionists and Influencers - Who To Trust?
Food Rules, Rituals and Perfectionism - Sarah's Story
Toxic Diet and Fitness Advice to Avoid ft. My Past Client Guillerma
Do you want to learn how to eat more food after a period of dieting aka calorie restriction? If so, tune in to today's episode where we discuss 3 steps to increasing your metabolism that you can start implementing today.
We talk about:
- Metabolic adaptation
- Factors that influence your metabolic rate
- Hormones involved in metabolism
- How many calories women actually need
- Steps to increasing food again
APPLY FOR COACHING
What is Set Point Weight?
The Dangers of Undereating
In this episode, my past client Sarah and I discuss how food rules and rituals are often rooted in perfectionism & when this starts to become a problem.
Things we discuss:
- Sneaky signs of restriction
- Food rules and perfectionism
- What diet patterns are healthy versus fads
- Breaking food rules and letting go of calorie counting
- and so much more!
APPLY FOR COACHING
Follow on IG
In this episode, I explain what to expect with Intuitive Eating, common misconceptions about having food freedom, and give an update on taking an exercise break after surgery. If you are new to Intuitive Eating and don't know where to start - you don't want to miss this episode!
Apply for 1-1 Coaching
Follow on IG
Check out these episodes:
Answering YOUR Questions About Intuitive Eating: Part 1
Answering YOUR Questions About Intuitive Eating: Part 2
Going "All In" for Binge Eating and Period Recovery
In this episode, I talk about the pro's and con's of being a part of the ED recovery community on Instagram and if support groups are actually helpful or harmful when trying to heal your relationship with food.
We cover:
- The pro's and con's of support groups
- Comparison and competition in recovery
- A danger of under eating no one talks about
- What to do to actually heal long-term
JOIN NOURISHED TO THRIVE GROUP COACHING
Your Biggest Roadblock To Achieving Food Freedom: Jessica's Story
FOLLOW ON INSTAGRAM
What is the difference between a dietitian, a nutritionist and an influencer? Find out in this episode where I talk about how to tell the difference and key takeaways for if where you are getting your nutrition information from a legitimate source.
We cover:
- What is a Registered Dietitian?
- The difference between a RD, nutritionist and influencer
- Schooling requirements to become a dietitian
- Red flags for nutrition care
- and a special bonus!
FREE MASTERCLASS: DIETING TO INTUITIVE EATING
Follow Emily on Instagram
Apply for Coaching
In this special guest episode, my past client Jessica and I unpack the biggest roadblocks people face when trying to improve their relationship with food, being stuck in "quasi recovery" and what shifts to make to achieve food freedom.
In this episode, we talk about:
- What steps she took to break her unhealthy relationship with food and exercise
- Why recovery is more than just the food
- Her new mindset around food and exercise
- The importance gaining support in this journey
I know you'll leave this episode feeling not so alone.
It's your turn to also experience this! Apply for Nourished to Thrive coaching so you can reap the benefits of food freedom, just like Jessica!
Nourished to Thrive
Follow on IG
So you call yourself a "foodie"? In this episode, we unpack some hidden signs that your relationship with food may be on the verge of obsession. We talk about the differences in what a foodie looks like versus when food starts to control your life plus some insight on the Minnesota Starvation Experiment.
FREE QUIZ
APPLY FOR COACHING
FOLLOW ON IG
In this episode, I am joined with Bri from Breaking It Down with Bri talking about the importance of understanding what weight stigma is and answering some of YOUR questions! We also discuss talking to medical professional about weight, cons of intermittent fasting, body image issues, Emily's personal struggles and how she overcame it, and so much more!
Breaking It Down with Bri
APPLY FOR GROUP COACHING
Follow on IG
In this episode, my past client Hannah and I talk about the impact that our relationship with food and body has on young kids, how she overcame the cycle of dieting and bingeing and so much more!
We talk about:
- The impact of dieting at a young age
- Hannah's personal struggles with food and body ideals
- How we can create a positive relationship with food for our kids
- Advice for those struggling with food and body image
- What your high cholesterol could actually be a result of
- and so much more!
APPLY FOR GROUP COACHING
In this special guest episode, my past client Guillerma and I unpack some diet and fitness culture advice to avoid this year and what to do instead.
We discuss:
- How diets impact us at a young age
- What first steps to take to improve your relationship with food
- Current diet culture red flags to look out for
- The consequences of Whole30 and 75 Hard
- What happens when we restrict for too long
- and so much more!
APPLY FOR GROUP COACHING
In this episode, we talk about 5 red flags to look out for in the intuitive eating space on social media and how to know what is right or wrong when you are first starting your journey to improving your relationship with food and your body. If you struggle with trusting your body around food, you don't want to miss this episode!
APPLY FOR GROUP COACHING
Follow on Instagram
5 Mistakes I Made When I Started Intuitive Eating
In this special guest episode, my past client Courtney and I discuss the truth about tracking macros and how this lifestyle can lead to an unhealthy relationship with food, body and exercise.
Courtney had tracked macros for years. She used it as her safety crutch for as long as she could remember and didn't want her daughters to grow up and learn the food rules that she had let control her life for so many years. During our time together, Courtney let go of tracking, has rebuilt trust with her body with ALL foods, and is able to maintain her healthy, active lifestyle without obsessing about food/exercise.
APPLY FOR COACHING
FOLLOW ON INSTAGRAM
We know that chronic stress is one of the worst things for our health, but are you aware of the signs you are living off stress hormones? From hormone imbalances, constant cravings, digestive issues and energy slumps - find out the signs you may be literally living off STRESS.
In this episode we talk about:
- What it feels like living off stress
- Key signs to look out for high stress
- Stress and the menstrual cycle
- Digestive issues
- "Healthy" habits that lead to stress
- Low calorie and low carb dieting
- and so much more!
APPLY FOR NOURISHED TO THRIVE
Loved this episode? Tag me @emmysyummys on Instagram to share the love!
Part 2 of answering more of YOUR questions about Intuitive Eating!
Here are a few topics we cover today:
- Thoughts on macro tracking for weight gain/loss
- Coping with negative body image days
- 'Extreme hunger' vs binge eating
- Maintaining my weight as an intuitive eater
- Keeping sweets in the house without bingeing
- How to eat when you are sick
APPLY FOR GROUP COACHING
Intuitive Eating Q+A Part 1
Answering some of YOUR questions about intuitive eating! I asked you on my IG stories to submit some of your biggest concerns with eating intuitively and I am answering the first half of those in this video.
Here are a few topics we cover:
- Struggling with being starving to stuffed
- "Saving calories" for the night
- Why it feels like nothing has worked for you
- Losing weight from eating intuitively
- Having fitness goals without tracking food or diet rules
- Bingeing even when eating 3 meals a day
APPLY FOR GROUP COACHING
Can you really achieve your fitness goals being an intuitive eater? Find out in this episode where we dive into how intuitive eating can actually help you with your relationship with exercise to support a healthier lifestyle!
APPLY FOR COACHING HERE
Have you found yourself "stuck" with dieting and aren't sure how to go about eating more?
In this episode, you will learn:
- What influences your metabolism and some steps to increasing it
- Why 1200 calories is not enough food
- The dangers of under eating and what can happen from increasing food too fast
- The mental struggle of increasing
- Surprising benefits of eating more food
APPLY FOR COACHING HERE
FOLLOW ON IG
You don't want to miss this! Special guest episode with my past client Eliza. In this open, raw, real conversation - we discuss the biggest fears of recovering from disordered eating, detaching your identity from struggling, why dieting keeps you stuck and so much more!
APPLY FOR COACHING: https://www.emmysyummysnutrition.com/
Instagram: https://www.instagram.com/emmysyummys/
Do you feel like you have made some progress in your recovery and are not as "bad" as you used to be... but are feeling like you hit a plateau with your journey to a healthy relationship with food. Today we get in to what it looks like being in quasi recovery and why this is important to know.
Apply to Nourished to Thrive
Follow on Instagram
Website
Do you believe that you are addicted to sugar? Let's unpack WHY you might feel like you are addicted to sugar and how restriction plays a role in feeling out of control with food.
Links:
Join The Nourished to Thrive Community
Follow Emily on Instagram
Today we are discussing all things DIET CULTURE: what is it? how does it affect you? tips for avoiding it and how you can start improving your relationship with food!
JOIN NOURISHED TO THRIVE
LETS CONNECT ON IG
In this episode, we unpack the shame around struggling with food and what needs to happen when you are resistant to change.
We discuss:
- Unpacking shame for struggling with restricting, bingeing, and not having all the answers
- Not feeling "bad enough" to reach out for help
- What mindset shifts you can make to start healing your relationship with food
👉🏼APPLY FOR NOURISHED TO THRIVE
Follow on IG
In this episode, I discuss the 3 potential candidates that may NOT be appropriate for Intuitive Eating and if it truly is a right fit for YOU.
If you have been on the fence about intuitive eating and don't know where to start, by applying to Nourished to Thrive, we can help you figure out what approach to take to start rebuilding trust with your body so you can ditch restrictive dieting for GOOD!
Apply for Nourished to Thrive HERE
Follow on Instagram HERE
In this raw and real episode, we unpack some common struggles faced in recovery from an eating disorder, unpack the "identity" crisis many face in recovery and navigating life and friendships in your 20's. If you are someone who is in recovery from an eating disorder or is struggling with your mental health in any way, I just know that you will enjoy today’s conversation with my guest, Emily Fiekls.
✨ APPLY TO NOURISHED TO THRIVE ✨
Follow Emily Vazquez (show host) on Instagram
Follow Emily Fiekls on Instagram
In this episode, I discuss the problems with WIED videos and why you should stop comparing what you eat to other people.
JOIN THE NOURISHED TO THRIVE COMMUNITY
Subscribe to YouTube Channel
"YUMMY" for 15% off G2G bars
Follow on Instagram
With all of the conflicting nutrition information out there, it can be confusing to know what is truth versus myth. In this episode, I spoke with Joy Kim, Registered Dietitian who works in research and evidenced-based nutrition to answer some of your burning nutrition questions!
In this episode, we go over topics such as:
- What should we look for when looking at research to see if it is credible information?
- Are nutrition labels accurate?
- Does red meat need to be avoided?
- Thoughts on a Whole30?
- Is it bad to drink liquids at meals?
- Are low-fat dairy items not as good for you as whole?
- Should we all be limiting things like sugar, sodium, fat intake?
- Should you be intermittent fasting?
- and so much more!
Joy Kim IG: https://www.instagram.com/joykim_rd/
Apply for Coaching: https://www.emmysyummysnutrition.com/
Emily's IG: https://www.instagram.com/emmysyummys/
Not having a period is NOT healthy. Tune in to this episode that discusses some of the long-term health consequences of a missing period (Hypothalamic Amenorrhea) and to learn what a healthy cycle consists of.
Join Nourished to Thrive group coaching HERE
Follow on Instagram HERE
Website
I am sharing with you 3 tips to navigate emotional eating and hunger during times of stress and other strong emotions. I also share a huge life update and how I have managed eating during this huge change in my life. If you are struggling with your relationship with food and want to gain support from like-minded women who truly understand, Nourished to Thrive group coaching would be the perfect fit for you. I help you stop feeling at constant war with food and your body and give you the tools and steps to take to transform your relationship with food to achieve lasting food freedom.
Join Nourished to Thrive: https://nourished-to-thrive.thinkific.com/courses/nourished-to-thrive-self-paced
Instagram: https://instagram.com/emmysyummys
Website: https://www.emmysyummysnutrition.com/
Do you ever feel like you are addicted to exercise? Is it hard for you to take days of working out? Are you unsure of what is too much exercise? Today we are discussing some of the sneaky signs you may have an unhealthy relationship with exercise and some tips to help you overcome this.
LET'S WORK TOGETHER: https://www.emmysyummysnutrition.com/
FOLLOW ON IG: https://www.instagram.com/emmysyummys/
Is veganism a restrictive way of eating or is it full food freedom possible on a vegan diet? In this episode, my past client Rachel tells us about her experience achieving food freedom and getting her period back as a vegan.
If you are struggling with your relationship with food and wish you could just eat without obsessing about calories, fear of bingeing or having constant food guilt, apply for coaching down below! You will learn how to stop dieting, rebuild trust with your body using a proven framework, and finally make peace with food and your body:
Apply Here: https://nourished-to-thrive.thinkific.com/courses/nourished-to-thrive-self-paced
Website: https://www.emmysyummysnutrition.com/
Instagram: https://www.instagram.com/emmysyummys/
If you struggle with bingeing and feel like food is controlling your life, my past client Sadie gets raw and real sharing how she stopped bingeing and took back her life after years of struggling with this.
We discuss:
- The detriments of prolonged dieting
- How Sadie stopped bingeing and what her relationship with food looks like today
- When to know it's time to reach out for help
- The power of community + connection
- And so much more!
APPLY FOR GROUP COACHING HERE
FOLLOW ON IG
WEBSITE
Does it feel like you are either dieting or being super "healthy" or feeling out of control and eating everything in site? Find out in this episode 3 reasons why you have an all-or-nothing mentality with food. In this episode, we discuss the biggest culprits for having an "all-or-nothing" mindset with food and the one thing you need to do to overcome it.
APPLY FOR NOURISHED TO THRIVE GROUP COACHING HERE
FOLLOW ON IG
WEBSITE
In this episode, my past client Brandy shares how she went from being obsessed with food, tracking calories, an all-or-nothing mindset with food and exercise to regaining her life back after struggling for years. If you resonate with Brandy's story and want to finally heal your relationship with food and your body, Nourished to Thrive will take you through the exact steps to get there!
Apply to Nourished to Thrive HERE
Follow Emily on Instagram HERE
In this short and personal episode, we get real about how dieting can have a big impact on friendships, family and even romantic relationships.
If you are struggling with your relationship with food and wish you could eat without anxiety, stress or fear of losing control, you would be a great fit for Nourished to Thrive!
APPLY HERE for group coaching
CLICK HERE to follow Emily on Instagram
Are you not a breakfast eater? Are you wondering if intermittent fasting is worth the hype? In this episode, I break down what intermittent fasting is, who may not benefit from it, and important things to look out for.
If you are tired of following all these diet rules that just leave you feeling guilt, stress and overwhelmed and are ready to create a life-long, healthy relationship with food - applications for group coaching are OPEN!
Apply HERE to join the next round of Nourished to Thrive!
Follow Emily on Instagram HERE
Follow on TikTok HERE
In today's episode, I share a relatable past client's story with overcoming her urges to binge while struggling with a lesser known eating disorder, orthorexia.
We discuss:
- What orthorexia is
- Signs to look out for
- How orthorexia can contribute to binge eating
- Getting honest with yourself about your relationship with food
To apply for Nourished to Thrive group coaching, CLICK HERE
To follow Emily on Instagram, CLICK HERE
Are the holidays a struggle for you? The large amount of food, the family members you hardly ever see, the unavoidable diet and body talk.... it can feel like a lot to handle when you are working on improving your relationship with food. In this episode, I am sharing 5 tips to help you navigate the holidays with a bit more ease and enjoyment. Because guilt does not belong at the dinner table.
Apply to work with me:
https://www.emmysyummysnutrition.com/
Instagram:
https://www.instagram.com/emmysyummys/
Tune in to this episode for 6 of my top strategies for gaining weight and increasing your intake to feel your best physically and mentally. I also discuss some of the body image struggles that come with weight gain and how to navigate and shift your mindset around weight gain + self image.
Apply to work with me:
www.emmysyummysnutrition.com
My Recipe Ebook:
https://www.emmysyummysnutrition.com/recipe-e-book
G2G Bars ("Yummy" for 15% off)
https://g2gbar.com/
Not sure how to eat around your busy schedule? Or how to eat on an active versus a rest day? Does eating at restaurants feel scary? In today's episode I am sharing 3 ways I practically eat as an intuitive eater and someone who has a healthy relationship with food.
Follow me on IG: @emmysyummys
Join my group coaching program: https://nourished-to-thrive.thinkific.com/courses/nourished-to-thrive-self-paced
For more information: https://www.emmysyummysnutrition.com/
Going "all in" with food - aka eating what you want, when you want seems to be a hot topic these days in the recovery and nutrition space. In this episode, I am giving my honest and professional advice as a Registered Dietitian who helps women improve their relationship with food and their body.
If you want to learn how to ditch your diet rules, rebuild trust with your body so you can eat without stress, obsession or fear of losing control - apply for Nourished to Thrive group coaching:
https://nourished-to-thrive.thinkific.com/courses/nourished-to-thrive-self-paced
Find me on IG: @emmysyummys
Do you feel like you are only able to maintain your weight by dieting or over-exercising? Is it difficult for you to trust your hunger and fullness cues? Does your weight constantly go up and down? Listen to today's episode where we talk all about finding your body's natural set point weight.
In this episode, we talk about:
- What is 'set point weight theory'?
- What can happen to your weight with intuitive eating after a diet
- Internal and external influences on our weight
- How to know if you are at your healthy weight
If you want to learn how to stop dieting and rebuild trust with your body so you can achieve a healthy, sustainable relationship with food and your body, apply to Nourished to Thrive:
https://nourished-to-thrive.thinkific.com/courses/nourished-to-thrive-self-paced
Instagram: @emmysyummys
Dasha Agoulnik is a Registered Dietitian and founder of her own gut-friendly supplement line CorePerform. Dasha specializes in helping people get to the root cause of their gut issues and healing using evidence-based practice.
Dasha's Instagram: @dashafitness
In this Q+A style episode, I am answering some specific listener questions on all things sugar cravings, intuitive eating, dealing with negative body image, tips for higher self-confidence and opening up about some personal struggles I have faced this past year.
We discuss topics such as:
- What to eat when you are not hungry
- Dealing with sugar cravings and binge eating
- Tips for self-confidence
- Navigating friendships in your 20's + (my love life?!)
- What to do on bad body image days
- ...and so much more!
Instagram: https://www.instagram.com/emmysyummys/
Website: https://www.emmysyummysnutrition.com/
Apply for group coaching: https://nourished-to-thrive.thinkific.com/courses/nourished-to-thrive-self-paced
Is food on your mind 24/7? Are you always thinking about and planning your next meal?
In this episode we discuss 3 major culprits to this "food obsession":
- Mental restriction and what this actually looks like
- Physical restriction
- Emotional Regulation
If you resonate with today's episode and are looking for more guidance and support to finally heal your relationship with food, apply for Nourished to Thrive group coaching!
Group Coaching: https://nourished-to-thrive.thinkific.com/courses/nourished-to-thrive-self-paced
Website: https://www.emmysyummysnutrition.com/
IG: @emmysyummys
Not having a period is NOT healthy! Sharing a bit of my personal story of overcoming hypothalamic amenorrhea and rebuilding a healthy relationship with exercise and my body. If you are missing your period, be sure to give this episode a listen!
Need more support?
Apply for 1-1 coaching: www.emmysyummysnutrition.com
Check out this blog post:
Health Consequences of Hypothalamic Amenorrhea
Are your dieting attempts leading you into an eating disorder? In this episode, we discuss the differences and similarities of disordered eating and eating disorders and bringing awareness to unhealthy eating behaviors that are keeping you from food freedom.
For more information and support for eating disorders:
https://www.nationaleatingdisorders.org/
Apply to work with me:
https://www.emmysyummysnutrition.com/
Under eating has a huge impact on your hormones, digestion, sleep and mental health. Not sure if you are truly eating enough?Find out in today's episode where I discuss some of the most common physical + mental consequences from under fueling.
Apply to work with me:
www.emmysyummysnutrition.com
Tune into this episode where I talk about the biggest mistakes I made when I first started my intuitive eating journey. If you are new to intuitive eating or are unsure what it is, we dive into common misconceptions about it in this episode!
Join The Nourished to Thrive Community group coaching:
https://nourished-to-thrive.thinkific.com/courses/nourished-to-thrive-self-paced
Website:
https://www.emmysyummysnutrition.com/
Welcome to episode 1 of The Nourished to Thrive Podcast!
In today's episode, I am sharing a bit of my story of overcoming an eating disorder to developing a healthy relationship with food and my body. I struggled with an unhealthy relationship with food for the majority of my adolescence and it wasn't until I had a major eye-opening moment for me to take the steps towards healing my body and mind for good.
You can find me over at: Instagram: @emmysyummys
www.emmysyummysnutrition.com