We’re unpacking the true cost of undernourishment and how undereating—especially for women—can quietly wreak havoc on your hormones, metabolism, and sense of self.

You’ll learn:

• How chronic undereating impacts your thyroid, cortisol, and sex hormones
• Why your metabolism isn't broken—it’s just trying to protect you
• What a feminine approach to nourishment really looks like
• How to let go of food noise so you can finally focus on the things that really matter
• How to rebuild trust with your body and let go of rigid food rules

In this episode, we dive into female-specific fat loss and why traditional weight loss advice often falls short for women. I break down how our hormones, menstrual cycle, and stress response play a major role in metabolism and fat loss — and why it’s not just about calories. You’ll learn key diet and lifestyle strategies that actually work with your body, not against it, so you can ditch the burnout and see real results.

In this episode, we take a holistic look at thyroid health—what's going wrong, why it happens, and what you can do to support your body.

We explore:

• The difference between hypothyroidism and hyperthyroidism
• Key symptoms that are often overlooked
• Root causes like stress, nutrient deficiencies, gut issues, and liver overload
• Labs to ask your doctor for — and how to interpret functional vs. conventional ranges
• What functional testing like the GI-MAP and DUTCH test can reveal
• The psycho-spiritual side of thyroid health and emotional connection
• Nutritional and lifestyle tools to start feeling better now

This episode is for anyone who suspects their thyroid is off, has been told their labs are “normal” but doesn’t feel right, or wants a more root-cause approach to healing.

In this episode, I’m joined by Dr. Rachael Lovink, a naturopathic doctor with a passion for gut health. We dive into what’s really going on with bloating, IBS, SIBO, and food sensitivities — and why so many people feel lost when trying to heal their digestion.

We cover:

• What an IBS diagnosis actually means and why it’s often misunderstood
• The link between stress, trauma, and digestive symptoms
• When elimination diets and food sensitivity testing help — and when they cause harm
• How to support gut healing without extreme restriction
• Where to start if you feel overwhelmed by your symptoms

In this episode, I sit down with Rachel Mark to unpack cortisol—why it’s essential, how it works with our body’s natural rhythms, and what happens when stress starts affecting our digestion, energy, hormones, and fertility. We also dig into burnout and HPA axis dysregulation, and Rachel shares practical ways to support your nervous system, testing options, and helpful supplements.

What we cover:

• What cortisol is and why it’s not all bad
• The circadian rhythm of cortisol and how it impacts your day
• How stress shows up through digestion issues, fatigue, hormone imbalances, and fertility struggles
• Understanding burnout and HPA axis dysregulation
• Easy, real-life ways to support your nervous system
• When and how to get tested for cortisol and stress-related imbalances
• Supplements, herbs

To learn more about Rachel you can visit:

https://www.rachelmark.ca/

https://www.glowintegrative.com/about

In this episode, I’m sharing 10 honest and hard-earned lessons I’ve learned from running a business in the health and wellness space. From embracing the messy beginnings to learning how to plan your year with clarity and intention, these are the behind-the-scenes truths no one talks about.

You’ll hear about:

• Why things take longer than you expect

• How time-blocking and planning your year can prevent burnout

• Why follow-through on promotion matters more than perfection

• Boundaries with social media and how I reclaimed my mental space

• The power of digital detoxes and real vacations

• What happened when I stopped discounting my offers

• My journey redefining what “success” really means

Whether you're a nutritionist, coach, or wellness entrepreneur, this episode will leave you feeling grounded, encouraged, and a little more prepared for the long game.

In this episode, I unpack what the Biggest Loser documentary taught us about dieting extremes, why so many people struggle to keep weight off, the rise of Ozempic, and what it really takes to achieve lasting results without wrecking your metabolism.

In this episode, we dive into:

• What The Biggest Loser documentary reveals about extreme weight loss
• The science behind yo-yo dieting and why it’s so hard to maintain results
• How your metabolism, hormones, and environment all play into the obesity epidemic
• The truth about Ozempic — how it works, who it helps, and its limitations
• Sustainable weight loss secrets that actually last (no crash diets required)

What if your health transformation started not with restriction or punishment, but with mindset, gratitude, and flow? In this episode, I share how to use manifestation tools to align with the body and health you desire—without setting overwhelming goals or burning out.

We’ll cover:

• Visualization: how you want to feel in your body in 3–6 months
• Why lowering the bar creates momentum
• Practicing gratitude and seeing your body as your home
• Affirmations & mirror work inspired by Louise Hay
• Using the Law of Attraction to move with the flow

In this episode, we’re diving deep into the root causes of anxiety, ADHD, depression, and low energy from a nutrition and functional health perspective. From thyroid health to cortisol balance, nutrient deficiencies, and the mind-body connection, we’ll explore how these systems influence how you think, feel, and show up every day.

You’ll learn:

• What lab tests can reveal about mood, focus, and fatigue
• How hormone imbalances like cortisol or thyroid dysfunction contribute to anxiety and low motivation
• The key nutrients for neurotransmitter health and emotional balance (B vitamins, magnesium, iron, omega-3s)
• How blood sugar swings can mimic or worsen ADHD and anxiety
• Lifestyle foundations for supporting mental well health including movement, sleep, stress management and social connections

We’ll also touch on the role of inflammation, gut health, and environmental stressors and why addressing the whole picture is the most powerful way to support your mind and mood.

Whether you’re a practitioner or just someone trying to feel more like yourself again, this episode will help you connect the dots between your body, brain, and emotional health.

Ever feel like your willpower disappears every afternoon? You’re not broken, your body is just trying to tell you something. In this episode, Mia breaks down what cravings really mean, how to calm them from the inside out and why balance (not restriction) is the key to feeling in control again.

In this episode, we cover:

• Why cravings are communication, not a lack of discipline
• How stress, skipped meals, and dieting impact hunger hormones
• What common cravings like chocolate or salt actually mean
• Why cravings often change through your menstrual cycle
• How restriction and willpower can backfire
• Simple strategies to reduce cravings naturally through balanced meals
• The emotional side of cravings and how to handle them mindfully
• How to work with your biology instead of fighting it

Links:

Blood Sugar Balancing Guide

3 Day Meal Plan

In this episode of Mind, Body, Her, Mia chats with holistic nutritionist Rhiannon Lockhart about how women can eat strategically to build muscle, lose fat, and support their hormones without restrictive diets or complicated rules.

If you’ve ever wondered how to fuel properly for your workouts, how much protein you really need,or whether creatine is worth the hype, this episode is packed with practical advice you can start using today.

We cover:

• Pre- and post-workout nutrition for energy, recovery, and hormone balance
• How to time meals and snacks around your workouts
• Common fueling mistakes women make (and how to fix them)
• Protein 101: daily targets, best sources, and easy ways to meet them
• The truth about supplements — creatine, BCAAs, and protein powders
• How to adjust nutrition and training through each the menstrual phase

If you’re wanting to optimize your training and nutrition while working with your hormones, this episode is a must-listen.

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