Explorez tous les épisodes du podcast Simple Nutrition Insights
Plongez dans la liste complète des épisodes de Simple Nutrition Insights . Chaque épisode est catalogué accompagné de descriptions détaillées, ce qui facilite la recherche et l'exploration de sujets spécifiques. Suivez tous les épisodes de votre podcast préféré et ne manquez aucun contenu pertinent.
Rows per page:
50
1–50 of 138
Titre
Date
Durée
Me inscribí en un triatlón y aprendí lo que realmente significa la preparación.
Puedes sentirte seguro de ti mismo un minuto y completamente abrumado al siguiente; el entrenamiento de triatlón tiene la particularidad de sacar a la luz ambas sensaciones. Analizamos cómo es realmente el proceso de pasar del "claro, me apunto" a darse cuenta de que la carrera es una realidad: los nervios, la logística y esos primeros días en la piscina que te ponen en tu sitio, cuando respirar parece más difícil que el propio entrenamiento.
A partir de ahí, abordamos de forma práctica el entrenamiento de triatlón para principiantes. Desglosamos nuestra visión sobre una rutina semanal sencilla, explicamos por qué el entrenamiento de fuerza es fundamental para la resistencia y la prevención de lesiones, y mostramos cómo pequeños ajustes en la nutrición para el triatlón pueden marcar una gran diferencia. También profundizamos en la hidratación y los electrolitos, así como en opciones sencillas de carbohidratos que favorecen el rendimiento sin convertir tu vida en una hoja de cálculo.
Y llega el día de la carrera: gestionar la ansiedad mediante la respiración controlada, afrontar el segmento de natación y desenvolverse en las transiciones cuando todo parece suceder a gran velocidad y resulta desconocido. También compartimos una lección real aprendida durante la preparación de la bicicleta, incluyendo los riesgos de los pedales automáticos si no se practican lo suficiente, y cómo recuperarse mentalmente tras sufrir un susto. El tema central es la motivación y la mentalidad, especialmente cuando tienes que compaginar el entrenamiento con la vida familiar y una agenda apretada; y cómo cruzar esta primera meta puede ser el punto de partida hacia objetivos más ambiciosos, como progresar hacia un triatlón de distancia olímpica e incluso un Ironman.
Si te gustan las historias sinceras y los consejos prácticos, suscríbete, comparte esto con algún amigo que necesite un empujón y déjanos una reseña. ¿Qué objetivo estás listo para hacer realidad este mes?
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Your body can be ready, and you can still get humbled by a borrowed bike, unfamiliar gears, and one tiny detail you forgot to practice. I’m Leonilla Campos, a registered dietitian and founder of Field by Leo, and I’m breaking down my sprint triathlon experience from start to finish: what went well, what surprised me, and what I would absolutely do differently next time.
I share the backstory of my first triathlon seven years ago, why swimming felt like the scariest part, and how returning to the sport as a busy parent changes the whole mental game. You’ll hear the real race-day stuff people skip: pre-start anxiety, counting pool laps, scrambling through transitions, and that brutal moment when you step off the bike and your legs feel like rocks.
We also get into endurance nutrition and triathlon fueling from a plant-based angle. I explain why I increased carbohydrates to support training and glycogen recovery, what foods helped me feel better in workouts, and how I think about vegan protein sources like tofu and shakes while still keeping meals balanced.
If you’re curious about sprint triathlon training, beginner triathlon tips, bike fit basics, or building big goals toward an Olympic triathlon and an Ironman, this one will give you an honest blueprint. Subscribe, share this with a friend training for their first race, and leave a review with your biggest triathlon question.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
¿Alguna vez has buscado la báscula y te has sentido peor, en lugar de mejor? Te explicamos por qué perder peso rápidamente suele costar músculo: el tejido que mantiene el metabolismo en marcha, estabiliza el azúcar en sangre, favorece la densidad ósea e incluso se relaciona con la salud cerebral y la longevidad. La solución no es un plan extremo; es un enfoque más inteligente que preserva la masa muscular magra a la vez que eliminas grasa.
Te explicamos los sencillos pasos que lo cambian todo: incluye una fuente real de proteína en cada comida, combínala con plantas ricas en fibra para estabilizar la glucosa y el hambre, y levanta pesas dos o tres veces por semana. No necesitas sesiones maratonianas en el gimnasio: 30 minutos concentrados con sentadillas, bisagras, flexiones y tirones pueden proteger tu fuerza durante un déficit calórico leve. También te explicamos por qué registrar tu progreso a través de las ganancias de fuerza, las mediciones y cómo te queda la ropa cuenta una historia más real que la báscula por sí sola.
Dormir bien une la habitación. Dormir mal altera las hormonas del apetito y la sensibilidad a la insulina, lo que hace que los antojos sean más fuertes y el entrenamiento más duro. Compartimos maneras prácticas de proteger tus noches para que tus días funcionen mejor (una habitación fresca, un horario regular, menos pantallas a altas horas de la noche) y te mostramos cómo esto amplifica los resultados de tu nutrición y entrenamiento. Si tu glucosa sigue fluctuando, te recomendamos que vuelvas a tu plato y a tu rutina para dormir para obtener resultados rápidos.
Si estás listo para perder grasa sin perder músculo, esta conversación te ofrece una guía clara y sostenible: prioriza las proteínas, aumenta tu consumo de fibra, levanta pesas con regularidad, evita los déficits de energía y cuida tu sueño. Suscríbete para obtener más información científica sobre nutrición y fuerza, comparte este episodio con un amigo que esté atascado en la báscula y deja una reseña para contarnos qué te gustaría escuchar a continuación.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Ever wondered why your weight loss hits a wall after six months? Join us for a conversation with Dr. Matthew Landry, a dietitian who shifted his career from aspiring physician to passionate advocate for preventative health and nutrition. Dr. Landry's journey is both inspiring and informative, as he shares his research on low-income, Hispanic school-age children and an intriguing study with identical twins on different diets. By shedding light on his dedication to tackling college food insecurity, we uncover the realities faced by students and the impactful initiatives in place to support them.
Weight loss plateaus are a common and frustrating experience, but what really causes them, and how can we move past them? We explore the psychological and physiological factors at play, aided by recent research findings. Dr. Landry offers practical strategies, such as dietary self-monitoring and social support, to help maintain motivation and set realistic expectations. The discussion also explores the benefits of maintaining weight at a plateau before attempting new approaches for sustainable weight loss, emphasizing long-term health over quick fixes.
GLP-1 medications are making waves in the realm of weight loss, but they aren’t a magic bullet. Dr. Landry highlights the essential role of nutrition professionals in guiding patients through these changes to avoid nutrient deficiencies. We also address the pervasive issue of food insecurity among college students, especially in California universities, and the comprehensive support systems being implemented to combat this challenge. Finally, we celebrate non-scale victories, those crucial health improvements that go beyond mere numbers, such as enhanced energy levels and reduced joint pain, reinforcing the profound impacts of even modest weight loss.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Ever wondered how accountability could be the missing link to achieving your nutrition and fitness goals? Join me in this episode of Simple Nutrition's Insight Podcast as I unpack the transformative power of having the right support and structure, drawing from personal experiences and expert advice. I share how my sister, a certified personal trainer, played a pivotal role in my triathlon training, showcasing the immense value of tailored plans and mentorship. You'll learn how these elements can turn mere knowledge into actionable steps that lead to impressive achievements.
We also delve into the mental and physical hurdles of participating in a triathlon, emphasizing the critical importance of a supportive coach or mentor. Discover how structured, goal-specific plans can bring about unexpected successes and the importance of adapting routines to ensure long-term progress. This episode underscores the significance of personalized nutrition guidance, illustrating how proper fueling and a varied diet can support diverse fitness endeavors. This is your go-to guide for understanding how the right guidance can help you navigate your journey to lasting healthy lifestyle changes.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Unlock the secrets to maintaining a healthy bladder with insights from our special guest, Dr. Kaushik! Discover the fundamental functions and anatomy of the bladder, along with the critical role it plays in our overall health. From understanding how much urine your bladder can hold to recognizing the different levels of urges that signal the need to urinate, this episode is packed with essential knowledge. Dr. Kaushik debunks common myths, such as the potential harm of the "just in case" pee habit, and explains why keeping your bladder in good shape is vital for eliminating waste, regulating blood pressure, and maintaining electrolyte balance.
Pregnancy brings with it unique challenges, particularly for the bladder and pelvic floor. Dr. Kaushik sheds light on the physiological changes expectant mothers face, like the displacement of abdominal organs and increased pressure on the pelvic floor, which can lead to urinary incontinence. We tackle the common misconception that only vaginal births affect the pelvic floor, emphasizing that C-section deliveries can also cause issues. The importance of seeking early intervention from pelvic floor specialists is underscored, providing a realistic timeframe for improvement and reassurance that these issues are treatable.
Practical tips for optimal bladder health round out this episode, from diaphragmatic breathing techniques to managing intra-abdominal pressure. Learn why it's crucial not to hover over public toilets and the benefits of staying hydrated, even if you struggle with urinary incontinence. Dr. Kaushik shares exercises to manage urinary incontinence and stresses the importance of early intervention to prevent long-term complications like prolapse. Whether through in-person or telehealth consultations, Dr. Kaushik provides guidance on navigating bladder health issues, making this episode a must-listen for anyone looking to improve their daily well-being.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
How critical is water to your daily health routine? What if we told you that something as simple as hydration could vastly improve your overall wellbeing? Join me, Leonila Campos, on this episode of Simple Nutrition Insights, as we uncover the pivotal roles water plays in our body—from transporting nutrients and eliminating waste to protecting joints and regulating temperature. We'll walk you through the unmistakable signs of dehydration, like dark urine and headaches, and share practical solutions for overcoming common obstacles to sufficient water intake. Whether your goal is to hit the recommended 13 cups for men and 9 cups for women or simply start with manageable steps, this episode is packed with actionable insights.
For those who struggle to enjoy plain water, we’ve got innovative strategies to make hydration a breeze. Discover how pairing water consumption with routine activities or adding flavors with fruits and herbs can transform your drinking habits. We’ll also delve into specific hydration needs for children, teens, pregnant women, and breastfeeding mothers, and discuss when sports and electrolyte drinks are appropriate. Plus, learn why storing bottled water in hot cars can be hazardous and the benefits of using reusable insulated bottles. Get ready for a healthier you and stay tuned for our upcoming episode on bladder health to further support your hydration journey!
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Ever wondered how a background in environmental science can pave the way to a successful career in dietetics? Join us on this episode of the Simple Nutrition Insights Podcast where we sit down with Sarah Bush, a registered dietitian whose eclectic journey has taken her from public health to outpatient therapy, and now to Brooksoap Nutrition. Sarah shares her expertise on sustainable fat loss and reverse dieting while emphasizing the versatility and diverse career opportunities available for dietitians. Learn how tracking your food can be a game-changer for weight management and overall health as Sarah provides invaluable insights into tailored dietary advice.
Unlock the secrets to optimizing your metabolism for sustainable weight loss with Sarah as we discuss common misconceptions around calorie reduction and the crucial role of consistent fueling to keep your metabolic fire burning bright. Discover why extremely low-calorie diets are unsustainable and how gradual changes can make a lasting impact on your health. We also explore the influence of weekend eating habits on weight loss progress and the importance of tracking food intake to maintain awareness and consistency.
Streamline your meal tracking routine with practical tips from Sarah on using apps like MyFitnessPal and PracticeBetter. From saving meals and using the copy-paste function to pre-tracking meals and batch cooking, Sarah breaks down strategies that save time and enhance dietary habits. Plus, don’t miss our conversation about "Tasty Tuesday" from Busy Babe Nutrition, where we review new food items and share client-suggested products for taste and nutritional value. Tune in for honest insights, meal timing tips, and strategies to avoid wasting money on subpar products, all designed to help you achieve your health goals.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Can weight loss medications really be the key to managing type 2 diabetes and obesity? Discover the untold stories and science behind GLP-1 receptor agonist medications like semaglutide in our latest episode of the Simple Nutrition Insights Podcast. We'll break down how these medications work, from increasing satiety to reducing glucose production, and discuss the common side effects and various administration methods. Amidst the noise and misinformation on social media, we provide you with accurate, science-backed insights, all supported by research references available in our show notes.
Honesty is crucial when it comes to weight-loss medications, and we emphasize the importance of open communication with healthcare providers. We'll explore how these medications can sometimes exacerbate health issues and the necessity of regular monitoring. Our discussion extends to the vital role of an interprofessional team, including dieticians, in creating tailored nutrition plans that mitigate side effects and support muscle preservation during weight loss. Join us for a comprehensive look at the multifaceted benefits of GLP-1 receptor agonists, from managing diabetes to improving overall health conditions like high blood pressure. This episode is packed with practical advice and reliable information to help you make informed decisions about your health journey.
Please share this episode with a friend or family member that wants to learn more about the medications.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
How can a software revolutionize the way dietitians manage nutrition coaching? Join us on the Simple Nutrition Insights Podcast as Alisa Fields, a registered dietitian and co-founder of LogEat, shares her remarkable journey from overcoming an eating disorder to developing an innovative nutrition tracking tool. Alisa's career has taken her from high school struggles to working roles in nutrition analysis for big names like IHOP and Chili's, all the way to tackling the inefficiencies she faced in her private practice. Her experience led to the creation of LogEat, a specialized software that promises to change how dietitians connect with their clients' nutrition data.
Discover how LogEat stands out with its advanced features like barcode scanning, meal copying, and custom recipe creation. In this episode, Alisa explains how tracking over 40 different nutrients provides a holistic view of health, allowing for more tailored dietary recommendations. We also discuss the educational impact of nutrition tracking, highlighting how it helps clients understand the nutritional composition of their meals and transition to intuitive eating. This episode is packed with invaluable insights for dietitians aiming to optimize their practice and for anyone interested in the future of nutrition coaching.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Balancing work, family, and personal wellness during the summer can feel like a never-ending juggling act. But what if there was a way to keep everything in harmony while still enjoying the sunny months? In this episode of Simple Nutrition Insights Podcast, we introduce our game-changing "Summer Strong" program. Designed to support parents navigating the hectic summer schedule, Summer Strong offers six weeks of personalized meal plans, complete with grocery lists and exciting recipes for snacks, drinks, and desserts. We’ve teamed up with Maria, a certified personal trainer, to create tailored workout plans that help you achieve your fitness goals without sacrificing family time.
Our discussion highlights the exclusive benefits of Summer Strong, including bi-weekly meal plans and one-on-one personal training sessions. You’ll also gain access to our vibrant members-only Facebook group, where you can share recipes, seek advice, and build a supportive community. We underscore the importance of feedback and personalized adjustments to ensure every participant's success. With expert nutrition and fitness tips, printable tracking sheets, and heartfelt testimonials from members, this episode is brimming with resources to keep you nourished, active, and thriving all summer long. Tune in and seize the opportunity to make this summer your healthiest yet!
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
When Jasdeep walked through our studio door, the weight of his experiences in social work and his passion for men's mental health filled the room. Our conversation quickly unfurled into a tapestry of insights, connecting the dots between emotional well-being and nutrition in the context of men's lives. Tackling the societal molds that often constrain men's emotional expression, Jasdeep's expertise sheds light on the profound impact these pressures have on male eating habits, particularly for those navigating high-stress environments like the foster care system and blue-collar professions.
As we ventured deeper into our discussion, the complexities of managing emotions and coping mechanisms came to the fore. With the wisdom of someone who's seen the struggle from the front lines, Jasdeep helped us understand the cultural and environmental factors that drive some men towards alcohol as a way of dealing with life's stresses. The journey to recognizing triggers and reducing dependency is not a solitary one, and we explored the supportive frameworks that can guide one down the path of healthier choices, be they related to substance use or nutrition. Personalized care, empathy, and strong support systems emerged as crucial elements for anyone grappling with these issues.
Our final thoughts circled back to the heart of our chat: the importance of creating a stigma-free zone for men's mental health. Jasdeep's call to action is not just a whisper but a resonant call across the societal divide—urging men to step beyond archaic notions of masculinity and embrace their mental health journeys with the same courage it takes to ask for help. As the conversation wrapped, we were left with a sense of hope and a reminder that the strength of character often lies in vulnerability and the authenticity of our shared human experiences. Join us and experience the warmth and wisdom Jasdeep brings to this crucial conversation.
Want to make an appt to talk to Jasdeep? Call: 559-930-2210
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Ever felt bewildered by the latest diet trends popping up on your TikTok feed? Well, worry no more because your guide through this nutritional jungle, registered dietitian Leonila Campos, is here to break down the buzzworthy Oatzempic craze and other social media phenomena. We're talking oats, water, and lime juice concoctions that promise fullness and calorie control. But is it all it's cracked up to be? We'll sift through the fluff to uncover whether these trends have a grain of truth or if they're just chaff in the wind. Plus, we'll stir the pot on the lettuce water sleep remedy. Is it a dreamy elixir or just wishful thinking? Tune in as we zestfully explore the facts behind the fads.
Switching gears, we spill the tea on some weight-loss myths that just don't hold water – like the infamous lemon-in-coffee hack. Instead, we'll pour over why hydration should be the main ingredient in your health regimen. And don't let those energy drinks fool you with their buzz; I'll relay a cautionary tale that really amps up the discussion on the impacts of these high-octane sippers. Remember, when it comes to health, it's a marathon, not a sprint. So join us as we quench your thirst for credible nutrition knowledge, with no artificial sweeteners added. Stay tuned for an enlightening chat that’s as refreshing as a morning oat latte – hold the gimmicks, keep the science.
Check out the new feature on top of the podcast episode where you can send me a text.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Sprinting toward weight loss can feel thrilling—until the bill comes due in the form of lost muscle, low energy, and a slowed resting metabolic rate. We dig into what most plans miss: muscle is not just about strength or looks. It’s a metabolic organ that helps regulate blood sugar, supports insulin sensitivity, protects bone density, and stabilizes your day-to-day energy. When the scale drops fast without resistance training and adequate protein, you risk losing the very tissue that keeps you resilient.
We walk through a smarter strategy for anyone chasing fat loss without sacrificing performance. That starts with redefining success around body composition and strength, not just pounds lost. Two to three weekly strength sessions, protein at every meal, and sleep that actually restores you become the backbone of sustainable change. If you’re using GLP-1 medications under medical guidance, we explain how to pair them with progressive lifting and nutrition to better protect lean mass. You’ll hear why quick fixes often backfire, how to monitor more than the scale, and why patience with muscle gain pays off.
Women navigating perimenopause and menopause get a special focus, with practical guidance for preserving muscle and bone during a time of natural hormonal shifts. We keep it real and actionable: 30-minute strength blocks, compound movements that matter, performance-based tracking, and simple meal frameworks that balance protein, fiber-rich carbs, and healthy fats. The goal isn’t to get smaller at any cost—it’s to build a body that thinks clearly, leads well, ages powerfully, and feels good to live in.
If you’re ready to trade speed for strength and protect the metabolism that fuels your life, press play. Share this with someone who needs a nudge toward lifting, subscribe for weekly insights, and leave a review with the one change you’ll make this week.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
When Jarrod Boyle tipped the scales during his teenage years, he not only lost the weight but found his life's calling in the process. His transformation from a teenager struggling with body image to a passionate dietitian is more than just inspiring—it's a roadmap for anyone looking to make a lasting change. In our candid conversation, Jarrod opens up about the pressures that shape our dietary choices and how the path to a healthy metabolism is often counterintuitively marked by eating enough, not less.
Embarking on a journey toward better health can seem daunting, but it's the small, consistent steps that build to a grand stride over time. Jarrod and I dissect the vital importance of hydration, balanced meals, and the joy of not giving up that glass of wine or the occasional chocolate that keeps us sane. We challenge the allure of extreme diets, advocating instead for sustainable habits that add richness to life, rather than just subtract pounds. Tune in and learn how to cultivate a lifestyle where health and happiness walk hand in hand.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Unlock the secrets to a healthier liver with unique insights from me, Leonila Campos, your trusted registered dietitian. Our latest episode delves into the realities of Metabolic Dysfunction Associated Fatty Liver Disease (MAFLD), an illness cloaked in silence that now touches one in four Americans, including an alarming number of children. Together, we'll navigate through the often overlooked connection between MAFLD and metabolic syndrome, equipping you with the knowledge to tackle this stealthy health adversary head-on.
As we traverse the landscape of liver function, from its detoxifying prowess to its nutrient stockpiling capabilities, we'll reveal the subtle indicators of liver distress and discuss why early action is critical to avoid serious consequences. You'll be captivated by a real-life case study shedding light on the intricacies of liver-related discomfort and diagnosis, demonstrating the urgency of recognizing early signs for optimal liver care. It’s a conversation that promises not only to inform but to transform the way you approach your well-being.
The episode culminates with a treasure trove of strategies to manage and potentially reverse MAFLD through informed nutrition and regular physical activity. You'll leave with a thorough understanding of the dietary changes needed to combat this condition and the encouragement to seek support, not solitude, in your health journey. So, join us and empower yourself with the tools to nurture your liver and enhance your overall health, because your body deserves the best care possible.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Have you ever considered that the menstrual pain you're shrugging off could be a sign of something more serious? I'm Leonila Campos, and on today's Simple Nutrition Insights Podcast, we unravel the complexities of endometriosis with Dr. Mendoza, shedding light on how this condition extends beyond the uterus, causing excruciating pain and often impacting fertility. Our in-depth discussion illuminates the overlooked signs and necessitates a call to action for women to seek professional advice for their menstrual health concerns.
Embark on a journey through the transformative realms of manual therapy with us as we examine its role in alleviating the debilitating effects of pelvic pain associated with endometriosis. Dr. Mendoza's expertise brings to the forefront the intricate process of breaking down adhesions, restoring organ mobility, and enhancing blood flow, which can significantly improve the quality of life for sufferers. From specialized care to the powerful stories of resilience, discover the critical interventions that are making a difference in the lives of those battling the severe manifestations of this condition.
Concluding our session, we champion the broader spectrum of women's health and self-care, emphasizing the power of being your own health advocate. At Restore Therapeutics in Fresno, we pride ourselves on creating a sanctuary for women's healthcare, where the joy of witnessing positive changes in our patient's wellbeing is immeasurable. We also spotlight the indispensable support from the Endometriosis Association and the role of natural approaches, including diet and physical therapy, in managing endometriosis. Our heartfelt conversation aims to bring not just relief but also hope to our listeners facing this challenging condition.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Navigating the twisty road to health and nutrition can feel like a lonely journey, but it doesn't have to be. I'm your host, Leonila Campos, and I've walked alongside countless clients through the emotional minefield of dieting and self-improvement. Together, we've wrestled with the guilt and frustration that often accompanies the pursuit of a healthy lifestyle, especially when the promised "one-size-fits-all" solutions fall short of meeting our real-world needs. In our heart-to-heart discussions, we've uncovered the profound impact that our approach to nutrition has on our mental well-being, and the importance of fostering a diet that strengthens, rather than neglects, our human connections.
In this candid episode, I pull back the curtain on the detrimental cycle of restrictive dieting and the toll it takes on our bodies and minds. We'll explore the necessity of honoring our hunger cues, the beauty of balanced meals that support our daily energy and focus, and how we can break free from the chains of food obsession. It's about flipping the script from exclusion to inclusion—adding nutritional value to our meals instead of punishing ourselves with prohibitions. This isn't just about what we eat; it's about reshaping our relationship with food to serve our unique lifestyles, replacing guilt with grace in every bite we take. Join us as we chart a path toward a dietary plan that celebrates personalization and nourishment in equal measure.
You are not the failure. You deserve better.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Embark on a journey with me, Leonila Campos, as we uncover the labyrinth of the gut microbiome and its colossal impact on health. We're not just talking about digestion; our microscopic partners are pivotal in defending against infections and keeping our immune system in top form. As your guide through the dense forest of nutrition science, I promise you'll emerge with a treasure trove of actionable insights. We'll unravel why the food choices you make are so critical to these tiny allies, weave through the complexities of conditions like celiac disease, and even dissect how the gut can influence our skin and mood. And for those captivated by the hard science, our show notes are brimming with reputable research ready to satisfy your intellectual appetite.
With the wisdom of mental health experts at our side, we'll chart the gut-brain axis—a pathway that may just unlock a new dimension of mental wellness. Imagine harnessing the power of your plate to not only nourish your body but also to fortify your emotional resilience. Whether it's the transformative potential of whole foods or the strategic use of supplements, this episode is your manual for fostering a harmonious alliance with your gut microbiome. So, if you're seeking a holistic approach to thrive both physically and mentally, let this conversation be your beacon to a healthier, more balanced life.
Email me your thoughts and questions at fueledbyleo@gmail.com
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Join forces with my esteemed colleague John Canlas and me, Leonila Campos, as we navigate the dynamic terrain of dietetics, revealing the career secrets that empower us as health professionals. From John's unexpected journey into nutrition to my own cultural crusade against one-size-fits-all dietary advice, we're laying out a roadmap for anyone looking to make a real impact, whether it's in a hospital, a school cafeteria, or the intimacy of a private practice. We're tearing down the stereotypes and showing just how diverse and essential our roles as dietitians can be, not just in clinical settings but in every nook of the nutritional world.
Snacking doesn't have to be your dietary downfall, nor should mealtime feel like a maze of guilt and complexity. Together, John and I unpack the psychology behind your midnight fridge raids and the cultural ties that bind us to our cravings. We'll share our proven strategies for maintaining a balanced diet that respects your taste buds and cultural heritage. You'll also get a peek into our personal kitchen hacks for marrying convenience with health, ensuring that you can navigate the perils of a busy lifestyle without sacrificing the joy of eating well.
Feeling overwhelmed by the cacophony of diet advice on social media? You're not alone. That's why we emphasize the lifesaver that is professional dietary support, cutting through the noise and tailored to your unique journey. We examine the misleading allure of fad diets and underscore the importance of building habits that last a lifetime, not just a swimsuit season. So, grab your grocery list and let's plan your path to wellness with the support of a dietitian's expertise—because achieving your health goals should feel like a triumph, not a trial.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Unlock the secrets of a sharper mind and a brighter mood as registered dietitian Leonila Campos joins us to reveal the profound connection between our diet and our mental health. Leonila sheds light on how the foods we choose not only nourish our bodies but also shape our emotions and cognitive functions. Get ready to be empowered with strategies for creating meals that will feed your brain, manage stress-induced cravings, and understand why a restless night might lead you straight to the cookie jar. Our enlightening conversation promises to equip you with the knowledge to make nutrition the cornerstone of your mental well-being.
Delving deeper, we recognize that therapy is a critical piece of the wellness puzzle, and Leonila stresses the importance of a therapeutic relationship that feels safe and connected. In this episode, we dissect how our brains, those incredible energy powerhouses, require high-quality fuel for optimal function. We share practical tips for sustaining a nutritious diet even on those low-energy days, and discuss when supplements might be necessary to fill dietary gaps. Plus, we tackle the topic of stress and its insidious role in our food choices, offering insights into how to break free from the cycle of emotional eating. Join us as we navigate the intricate web of therapy, nutrition, and stress management for a more harmonious life.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
When Amira Martinez stepped into my world, her kitchen was a place of uncertainty and stress. Now, after embracing a vibrant transformation through nutrition and fitness, she walks us through her incredible journey from meal plan rookie to a thriving, health-conscious mom. I, Leonila Campos, had the privilege of guiding Amira as she overhauled her approach to food, discovering the joy of simple, adaptable recipes that fuel both her and her child's active lives. But her story doesn't end with what's on the plate. Integrating exercise into her routine, Amira has not only sculpted a path to her own wellness but has also become a beacon for others, demonstrating the power of a balanced, comprehensive approach to health.
The essence of our conversation isn't just found in the success of shedding pounds or mastering the art of meal prep—it's woven into the very fabric of the mutual support and gratitude that have become the cornerstone of our relationship. As we share laughs, struggles, and triumphs, Amira's story becomes a testament to the profound changes that personalized fitness coaching and a nurturing community can instigate. For those seeking their own metamorphosis, our dialogue unfolds as a treasure map to cultivating sustainable health habits, empowering oneself with nutritional knowledge, and finding harmony in the beautiful chaos of motherhood. So, join us and let Amira's story inspire you to write the next chapter of your own wellness saga.
Want to lean more about my programs? Check out my website: www. fuelxfit.com
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Discover the power of water-soluble vitamins and unlock the secrets to optimal health in this enlightening episode with your host, Leonila Campos. Join us as we explore the incredible benefits of vitamin C, from boosting collagen production and aiding in wound healing to enhancing iron absorption and acting as a powerful antioxidant. With a recommended daily intake of 75-90 milligrams, Leonila shares a wealth of natural sources for vitamin C, such as bell peppers, broccoli, strawberries, and kiwis, all while cautioning against the risks of overconsumption through supplements. Get ready to nourish your body with the right balance of nutrients, the natural way.
Step into the world of water-soluble vitamins as we dive into the vast array of dietary sources rich in B vitamins. Leonila takes us on a journey through the importance of a varied diet, highlighting the significance of including foods like edamame, lentils, nutritional yeast, and fortified cereals to meet our body's daily needs. With functions ranging from red blood cell creation to nerve function, B vitamins are essential for our overall health. Learn why a holistic approach to nutrition is key, and discover how the symphony of nutrients in a balanced diet harmonizes to support our well-being. Tune in and nourish your knowledge today!
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Unlock the holistic healing secrets for PCOS with Dr. Yalda Mendoza, our esteemed guest, who brings her expertise in women's pelvic health and physical therapy right to your ears. Together, we dissect the challenges of PCOS and PCOD, unveiling how these conditions differ in more than just severity, but also in the day-to-day realities they impose on women's lives. Dr. Mendoza's passionate storytelling from the front lines of female health care reveals why seeing patients as whole beings is crucial in providing relief and improving their quality of life.
Ever wondered how a well-designed exercise program or the right manual therapy can revolutionize hormonal health? We cover this and more as we discuss the transformative power of personalized care in the realm of physical therapy. With insights into deep visceral mobilization techniques and the benefits of a collaborative healthcare approach, this episode is a veritable masterclass. We highlight the need for communication and education between patients and healthcare providers, emphasizing the significance of setting realistic goals and managing expectations for conditions that require long-term management.
Finally, we nourish your curiosity on the role of diet in managing PCOS with a balanced approach that eschews extreme measures. Dr. Mendoza and I tackle the value of patient education in dietary choices and the powerful impact a supportive healthcare team can have in one's health journey. This episode is a wealth of knowledge for anyone looking to understand or manage PCOS, and it's brimming with practical advice, shared experiences, and the reassurance that you're not alone in this fight. Join us for an enlightening discussion that promises to leave you informed, empowered, and ready to take control of your health.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
A lot of good food never makes it to a plate. In Fresno, that often looks like backyard trees dropping grapefruit and lemons by the bucket and packing houses tossing out “imperfect” mandarins that taste just fine. We sit down with Simon and Aleeza, the founders of All For Kindness, to unpack how a simple idea—rescue surplus fruit and deliver it fast—grew into a volunteer-powered network moving roughly 12,000 pounds of fresh produce each week.
We trace their origin story from a single neighborhood post to three weekly harvests with 30 to 50 volunteers, and we get into the nuts and bolts: coordinating routes, sorting, storage, and next-day deliveries to food banks, shelters, and homebound neighbors. If you care about public health, this is prevention in action. Fresh citrus brings vitamin C, fiber, and joy to families stuck in food deserts, where shelf-stable boxes can’t meet every need. You’ll hear how they partner with growers and packers to reclaim cosmetically imperfect fruit, why specific volunteer asks beat vague calls for help, and what it takes to keep the operation humane and sustainable.
The conversation also gets personal. We talk about guarding energy with a weekly digital sabbath, handling 7 a.m. to 10 p.m. days, and the small moments that fuel big work—the kid whose face lights up at a fruit bag, the neighbor who hasn’t had an orange in a year. We share the real constraints too: summer heat, the race against spoilage, a pressing need for a trailer, and a modest warehouse to scale beyond citrus into other produce. Along the way, we make the case that kindness isn’t performative; it’s a supply chain that rewires how a community eats.
If you’ve got a tree, a truck, a spare hour, or a lead at a packing house, you’re already part of the solution. Tap to listen, then join a Sunday pick, run a delivery route, or help fund the trailer that multiplies every volunteer’s impact. Subscribe, leave a review to boost the message, and share this episode with someone who has more fruit than they can carry. Let’s turn waste into wellness, one crate at a time.
Businesses: If you are able to support or have any donations to, please contact Simon or Aleeza.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Have you ever felt the crushing disappointment when a meal plan doesn't pan out like you'd hoped? Join me, Leonila Campos, as we unpack the reasons behind this frustrating phenomenon and learn how to craft meal plans that celebrate flexibility and your unique lifestyle. We tackle rigid and impersonal meal planning head-on, addressing how cookie-cutter approaches can lead to anxiety, feelings of failure, and the inevitable collapse back into old habits. I'll also explain the nuances of how social engagements and environmental factors often disrupt our best-laid nutritional plans, and why understanding our own dietary needs and preferences is key to creating lasting, positive changes in our eating habits.
Then, we switch gears to the more practical side of things—how to actually make meal prepping work for you, not against you. We explore batch cooking and smart grocery shopping, looking at how these strategies can fit seamlessly into your busy life without sacrificing taste or variety. The goal is to turn the kitchen from a battleground into a place of creativity and joy—a mission I'm passionate about. Whether you're a seasoned home cook or someone who is just figuring out the difference between boiling and broiling, this episode is packed with insights that'll help you navigate the world of nutrition with confidence and a dash of fun.
Would you like to chat about a meal plan for yourself?- send me a message at fueledbyleo@gmail.com or you can also visit my website at www. fuelxfit.com
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Embarking on a journey from competitive swimming to navigating the choppy waters of an eating disorder, Mary Ellen Banevedes joins us as a beacon of hope and expertise. Through her story, we peel back the layers of intuitive eating and interoception, revealing how a profound understanding of our body's cues can lead to healing and a harmonious relationship with food.
Our conversation transcends personal experience, casting a light on the intricate road of eating disorders and the collaborative care essential for addressing them. Whether you're looking to support a loved one or understanding the complexities of conditions like ARFID, this episode offers a compassionate guide through the multifaceted challenges and solutions, including the increasing role of telehealth in providing lifelines across distances. Mary Ellen's insightful perspectives shine a light on the power of language and environment in fostering well-being—a crucial discourse for anyone touched by the shadow of eating disorders.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Have you ever found yourself polishing off a meal without really tasting it? As your guide, Leonila Campos, I'll lead you through the transformative world of mindful eating, where every bite is an opportunity for connection and nourishment. Together with my colleague Mary Ellen, an expert in the field of eating disorders, we delve into how attentiveness to our eating can profoundly impact our health, digestion, and emotional well-being.
In our conversation, we'll share secrets to integrating mindful eating techniques into your life that go beyond the fleeting fads. It's about making small, approachable changes like cutting down portion sizes and minimizing mealtime distractions. You'll learn to pause and check in with your emotions, preventing stress-eating, and fostering a serene dining environment. Our goal is to arm you with the tools needed to ensure your journey towards mindful eating is as delightful as it is nourishing.
Embrace the wisdom of listening to your body with our exploration of the hunger and fullness scale - your personal compass to avoiding the discomfort of overindulgence and the pangs of excessive hunger. I'll walk you through understanding your unique cues for hunger and satiety, aiming to keep you comfortably full and content throughout the day. Remember, this is a personal journey, and with a dash of self-compassion and a sprinkle of patience, you'll savor the rewards of a more mindful, healthful approach to your meals.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Ever wondered how the unsung heroes of the vitamin world play a crucial role in your wellbeing? Wrap your head around the complexities of fat-soluble vitamins—A, D, E, and K—as I, Leonila Campos, guide you through their journey from plate to cell. With a voice that's as colorful as the fruits and veggies rich in these nutrients, I'll walk you through their key functions in vision, skin health, immunity, and more. Discover how to get these vital nutrients working in harmony with the fats in your meals for optimal health, and grab your downloadable educational handout in the show notes for a deeper dive.
Navigating the world of dietary supplements can be a minefield, but fear not—I've got the map. From the antioxidative might of Vitamin E to the essential blood clotting prowess of Vitamin K, I separate fact from fiction. I dissect the differences between Vitamin D2 and D3, spotlighting the power of a balanced plate over popping pills. For those with conditions affecting nutrient absorption, such as IBS or cystic fibrosis, I stress the importance of specialist guidance. And for anyone contemplating supplements, I preempt the pitfalls of overdoing a good thing with advice on staying within those all-important upper intake limits. Tune in, take charge of your nutrient knowledge, and enrich your health with every listen.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Take on this journey through the ever-evolving landscape of plant-based nutrition with me, your guide and long-time vegan enthusiast. As I recount my transformative expedition from the early resistance of a vegan lifestyle in Mexico to the bountiful array of plant-based delights we relish today, you'll glean valuable insights and tips to enrich your own dietary voyage. This episode is a heartfelt reflection on not only my story but also the leaps and bounds by which the food industry has progressed, providing a beacon of hope for those navigating the sea of vegan options, and a testament to the power of plant-based living.
The art of meal planning can be as colorful and diverse as a well-tended garden. We venture into the roots of crafting a balanced plant-based menu, nurturing an understanding of the importance of integrating a variety of food groups, and discerning the finest sources of plant proteins like tofu and beans. Whether you're a seasoned herbivore or are just sprouting interest in plant-based eating, this episode will equip you with the knowledge to tailor your diet to bloom with health and satisfaction, without withering under the common pitfalls of nutritional deficiencies.
Lastly, let's roll up our sleeves and get our hands dirty with the practicalities of meal planning. I'll share the seeds of my personal strategies for keeping healthy eating habits in full blossom, despite the whirlwind of a busy schedule. With a free seven-day plant-filled recipe bundle on offer, this episode is not just a discussion but a toolshed of resources to cultivate your very own garden of balanced meals. So tune in, get inspired, and let's plant the seeds for a healthier, plant-powered life together.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Discover the silent struggles of pelvic floor health and constipation as I, Leonila Campos, team up with Dr. Akemi Kaushik from Restore Therapeutics Physical Therapy to illuminate a topic that's rarely discussed yet affects many. Unlock the secrets of pelvic care not only for the aging or postpartum but for anyone at any stage of life, including those contemplating pregnancy or simply seeking to maintain optimal health. It's a conversation that extends beyond conventional wisdom, presenting the stark reality that pelvic floor dysfunction does not discriminate by age and the surprising connections to constipation that can impact anyone.
Constipation isn't just a minor annoyance; it's a complex issue intertwined with the mechanics of our bodies. We tear down the walls of misunderstanding surrounding various types of constipation and how they relate to the pelvic floor. With Dr. Kaushik's expertise, we examine how dietary choices, lifestyle, and even hormones play roles in bowel health, and why it's critical to differentiate between types of constipation for proper treatment. Learn about the delicate balance of peristalsis and the muscle issues that can trap stool, potentially leading to incontinence, and why the guidance of specialists like Dr. Kaushik and myself is invaluable in navigating these waters.
Finally, we offer hope and strategies for those wrestling with chronic constipation. From the importance of a high-fiber diet to the underestimated power of hydration, we provide actionable advice and debunk myths about certain beverages. Dive into the world of pelvic floor exercises that transcend the usual kegels, learning how to coordinate these muscles with your breath, posture, and movement in our comprehensive six-session class. Whether you're weighing surgical options for pelvic floor dysfunction or just curious about this aspect of your health, join us to gain insights and take control of your well-being.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Unlock the secrets to a stronger heart and a healthier life as I, Leonila Campos , your trusted registered dietician, guide you through the maze of nutrition facts and fables. Embark on this enlightening journey with me, where we unveil the often-silent dangers of high cholesterol and arm you with the wisdom to combat them through smart, delicious food choices. We delve into the significance of monitoring your cholesterol through both diet and regular health check-ups, understanding the roles of LDL and HDL, and why managing these levels is crucial for your heart’s wellbeing.
In our latest heart-to-heart, we dissect the diet-heart connection, emphasizing the power of antioxidants, lean proteins, and the vibrant world of fruits and vegetables to bolster your cardiovascular defense. I share top tips for cutting back on the not-so-heart-friendly trans fats and sodium, offering tantalizing alternatives that promise to keep your taste buds satisfied and your heart in tip-top shape. Remember, it's not just about what you remove from your plate but also what you add—and the impact of these choices can resonate beyond your palate, safeguarding your heart for years to come. Join me, and let’s nourish our way to a healthier heart together!
CDC data on Heart Disease- https://www.cdc.gov/heartdisease/facts.htm What is Cardiovascular Disease- https://www.heart.org/en/health-topics/consumer-healthcare/what-is-cardiovascular-disease HDL, LDL, and TG- https://www.heart.org/en/health-topics/cholesterol/hdl-good-ldl-bad-cholesterol-and-triglycerides Raising your HDL- https://www.umassmed.edu/nutrition/Cardiovascular/handouts/raising-hdl/
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Embark on an unforgettable odyssey with my remarkable client Olga, who has bravely navigated the tumultuous seas of life's challenges to emerge as a beacon of health and empowerment. From her youthful vigor to the daunting task of postnatal weight management, Olga's candid account of her transformation through a fusion of cardio and strength training is nothing less than awe-inspiring. Her struggle with alcoholism, a battle she has gloriously overcome, underscores the strength and confidence she's gained from her fitness journey, offering a powerful narrative on the intersection of physical health and personal triumph.
As we steer the conversation toward the art of healthy eating, we uncover the true essence of a sustainable diet that celebrates the love of flavorsome foods like tacos and pizza, yet with a nourishing twist. Our discourse traverses the significance of meal diversity, the savvy of meal prepping, and the profound impact of dietary choices on our longevity. Olga and I also highlight the indispensable role of exercise in preserving strength and agility into our golden years, with anecdotes that will inspire listeners to take that decisive step towards a balanced and vibrant lifestyle that nourishes the body, feeds the mind, and rejuvenates the spirit.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Struggling to balance your food budget with the need for nutritious meals? You're not alone, and this episode is your guide to mastering the art of healthy eating without emptying your wallet. Join me as I draw on my own experiences feeding a family of four, sharing my battle-tested roadmap to planning meals that are both economical and wholesome. Expect a trove of budget-friendly recipes and actionable tips in the show notes that are designed to help you navigate the current hike in grocery prices, minimize waste, and make every cent count. Plus, I delve into the long-term benefits of investing in a healthier lifestyle over the convenience of fast food, with an eye toward both your health and finances.
With the cost of groceries rising, we all need a strategy to stretch our dollars further. That's why this episode is packed with savvy shopping tactics, from buying in bulk to the best ways to store and preserve your food. I'll reveal why frozen and canned goods might just be your new best friends and how home gardening can play a pivotal role in reducing your grocery bill. Discover how simple storage tricks can keep your produce fresher for longer, and listen to my personal anecdotes about nurturing a home garden that brings both joy and savings. Together, let's explore every avenue to maintain a nutritious diet while keeping a keen eye on our spending. And remember, your own grocery-saving hacks are always welcome – join the conversation and let's make healthy eating affordable for everyone.
Healthy Eating on a Budget- https://sunny-creator-207.ck.page/16fd7b4f5e
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Ever felt perplexed by those black and white boxes on the back of your favorite foods? Let's clear up the confusion together! On the Simple Nutrition podcast, I, your friendly neighborhood dietitian, unravel the secrets of the nutrition facts label to help you align your grocery choices with your health goals. We'll walk you through the seemingly straightforward yet often misleading sections of these labels, discussing the significance of serving sizes, caloric content, and why the percentages for daily values might not be the one-size-fits-all solution you thought they were. It's all about making that nutrition label work for you, not the other way around.
Understanding what we eat goes beyond just skimming the surface of labels. In this episode, we dive into the nitty-gritty of cholesterol and sodium—why "low sodium" doesn't always mean healthy and the impact of hidden sugars in your diet. I'll guide you through the maze of ingredients lists, demystifying terms and breaking down the real deal on carbs, proteins, and those ever-important vitamins and minerals. Plus, for those feeling overwhelmed by all the numbers and jargon, I've got you covered with a handy handout to take with you on your next food adventure. Join us on this educational journey and transform the way you view your pantry staples—one label at a time.
Got a question for me? Email me at fueledbyleo@gmail.com
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
¿Te sientes nervioso, cansado y atrapado en un bucle de navegación nocturna y café por la mañana temprano? Analizamos el cortisol desde una perspectiva nueva, sin tácticas de miedo ni falsas "desintoxicaciones", y explicamos cómo el estrés se convierte en un problema solo cuando falla la recuperación. Descubrirás por qué el objetivo es un ritmo diario saludable, no cero cortisol, y cómo pequeñas decisiones contribuyen a un mejor sueño, mayor energía y menor inflamación.
Desglosamos una nutrición sencilla que calma el sistema de alarma: un plato equilibrado que combina proteínas con verduras, fibra y carbohidratos que se adaptan a tu actividad. Si has estado saltándote el desayuno, subiendo el azúcar con café dulce y con un bajón a media tarde, te proponemos alternativas fáciles que te ayudan a mantenerte estable, como huevos con verduras y legumbres, yogur con frutos rojos y frutos secos, o tofu revuelto con aguacate. También abordamos el tiempo: por qué importa la luz del sol de la mañana, cómo administrar la cafeína para que no nos robe un sueño profundo y qué objetivos de hidratación ayudan al cerebro y al cuerpo a funcionar sin los efectos secundarios de la deshidratación.
El entrenamiento recibe la reconsideración que merece. En lugar de esforzarnos más, mostramos cómo el trabajo de resistencia inteligente y la recuperación planificada desarrollan músculo, protegen los huesos y mejoran la sensibilidad a la insulina, especialmente a medida que envejecemos. Los refrigerios cortos que fomentan el movimiento, caminar, bailar y las sesiones de fuerza superan a los planes de todo o nada y ayudan a regular el sistema nervioso en tiempo real. Y si has hecho lo básico y aún te sientes decaído (por ejemplo, fatiga extrema, mareos o cambios bruscos de humor), te indicamos cuándo es el momento de consultar con un médico para detectar posibles causas médicas y ajustar la nutrición o la medicación según corresponda.
Si esto te ayuda, compártelo con alguien que necesite días más estables y noches más tranquilas. Suscríbete, deja una reseña y cuéntanos: ¿qué hábito cambiarás primero?
Cuidado Primario y especialista del sueno: WiseCare
Ejercisios para personas de la tercera edad y sobrevivientes del cancer: RhoFit
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Embark on a transformative journey with me, Leonela Campos, as we navigate the intricate landscape of intermittent fasting as more than just a fleeting trend but a strategic ally in achieving overall health goals. Tune in to find out how different fasting methods, from the gentle 12-hour pause to the more rigorous 20/4 or 5:2 tactics, can potentially revolutionize your approach to weight management. This isn't your run-of-the-mill diet talk; it's about cultivating a relationship with food that honors both the mind and the body, prioritizing nutrient-rich meals and understanding the psychological elements that influence our eating habits.
As a registered dietician, I don't just speak from clinical experience but from personal trials, including the challenges I faced with fasting while breastfeeding. This episode is a candid exploration of the science behind fasting, its potential health benefits such as improved insulin sensitivity and weight control, and a stark reminder of its limitations, especially for vulnerable groups. Discover the essential role of personalized nutrition planning and dive into my ultimate meal planning guide that supports a healthy, satisfying diet within your fasting framework. This is a conversation you won't want to miss, full of insights and guidance for the seasoned faster and the curious newcomer alike.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Ever feel like meal planning is a puzzle you just can't solve? I'm here to give you the missing pieces so you can transform your weekly meal prep from a chaotic chore into a streamlined success. Today, we unpack the fundamentals of meal planning for the time-strapped among us, delivering actionable strategies that won't just save you time—they'll bring joy and balance to your dinner table. We kick off by examining two vital questions that lay the groundwork for effective meal planning, and I'll walk you through a five-step process that guarantees to make your life easier. Plus, get ready to shake things up with theme nights and get the whole family involved in cooking for fun and variety—yes, even the picky eaters!
Struggling to keep your kitchen stocked for spontaneous meal creation? Fret no more! I'm dishing out top tips for filling your pantry with essentials that promise balanced meals to fuel your busy days. Discover the convenience of must-have appliances and how to love your leftovers, ensuring no good food—or money—goes to waste. I'll even give you a peek at a sample meal plan that's as nutritious as it is delectable. Wrap up your aprons and ready your cutting boards, because by the end of our chat you'll be equipped with meal prep wisdom you'll be eager to share with friends and family. Stick around as I express gratitude for our time together and remind you to always nourish yourself with care until our next enlightening encounter.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Embark on a journey with me, Leonela Campos, as we unravel the often-confused identities of registered dietitians and nutritionists. In the bustling world of nutrition guidance, knowing who's serving up your advice is crucial—so let's get to the heart of it. As your nutrition guru, I'll take you through my own path to becoming a registered dietitian, a road paved with intense education, competitive internships, and the critical board exam that crowns us as experts. With each step, I'll sprinkle in stories from the trenches, giving you an authentic taste of what it takes to earn that revered title and the dedication required to stay sharp and informed in this ever-evolving field.
Switching gears, we'll dissect the qualifications that set dietitians apart from nutritionists, shedding light on the distinct roles they play in your health journey. This isn't just a lesson in terminology—it's a tool for empowering you and your loved ones to make knowledgeable choices when it comes to dietary health. With this understanding, you'll be well-equipped to seek out the right professional for your wellness needs. Don't forget to hit that subscribe button for a feast of enlightening discussions on all things nutrition, and join me next time for another dose of wisdom on your path to robust health.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Ever feel like you're stuck in a nutritional rut, unsure of what to eat for a truly balanced meal? Let me, Leonela Campos, be your culinary compass as I recount my own hesitation when embarking on new journeys, much like the trepidation you may feel when tweaking your diet. In this episode, we unravel the mysteries of macronutrients, those vital building blocks in our meals that include proteins, carbohydrates, and fats. With a focus on how they fuel our bodies and contribute to overall health, I'll guide you through understanding proteins' role in constructing amino acids, the breakdown of carbohydrates into sugars, and the transformation of fats into fatty acids. It's not just about listing food sources—which you'll get plenty of—but about mastering the art of crafting meals that are as nutritious as they are delicious.
Channeling the simplicity of the MyPlate visual guide, I break down the five essential food groups and introduce a streamlined 'three-two-one method' for meal preparation that promotes fullness and keeps those pesky blood sugar levels in check. Whether you're someone who routinely skips the first meal of the day or not, I'll share strategies to optimize your meals for sustained energy and well-being. This episode isn't just a lesson in nutrition—it's a recipe for transforming the way you think about food and its profound impact on your life, one balanced plate at a time. Join me on this edible adventure and watch your relationship with food, and perhaps even your waistline, change for the better.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Ever wonder if those trendy detox teas and cleanses are really the magic elixirs they're made out to be? We're peeling back the label on the detox industry—a behemoth set to hit a staggering $7.7 billion by 2029—to reveal what's really inside. Join us as we navigate the maze of misinformation surrounding these popular products and uncover why our bodies may not need the extra "help" after all. Our organs, it turns out, are the unsung heroes, tirelessly working to detoxify our systems. With the aid of expert insights, we dismantle the myths that perpetuate the need for commercial detoxes and highlight how a balanced diet, lifestyle adjustments, and regular exercise can significantly enhance our natural detox processes.
This week's conversation doesn't just stop at debunking detox myths; it's a treasure trove of actionable advice for anyone looking to invest in long-term health. From the science of nutrition to the power of a toxin-avoidant lifestyle, we chart a course toward sustainable wellness. And remember, when it comes to complex health conditions, nothing beats the personalized guidance of healthcare professionals. So, tune in and arm yourself with the knowledge to make informed choices and build a solid foundation for a healthy life. Say goodbye to the hollow promises of quick fixes and hello to the genuine strength and safety that comes from nurturing your body with what it truly needs.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Prepare to have your beliefs on the Carnivore diet challenged as I, Leonila Campos, unveil the intricacies and fallacies surrounding this all-meat movement on the Simple Nutrition Podcast. With a surge in popularity, this diet claims to mirror our ancestors' eating habits, but the question arises: have we misunderstood the past? Together, we critically assess the diversity of historical diets and underscore the dangers of diet prescription by unqualified individuals. It's a conversation that not only dismantles myths but also brings to light the vital legal and ethical considerations in nutrition advice.
As we navigate through the complexities of modern meat consumption, I urge you to consider the delicate dance between sustainability, affordability, and ethics. By dissecting the differences between wild and farm-raised meats and their implications for our health, this episode provides a compass for conscientious eating. Don't be swayed by passing dietary trends or influencer endorsements; instead, listen in for an insightful perspective on how to tailor your nutritional choices to your unique needs, prioritizing long-term health over fleeting fads. Join the discussion for an eye-opening look at how to make informed decisions for a balanced, sustainable diet.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Tired of the endless cycle of fad diets and their broken promises? You're not alone. Join me, Leonila Campos, your guide through the maze of nutrition myths, as we tackle the truth about trendy diets that flood our New Year's resolutions. From the South Beach to Atkins, and the omnipresent keto, we're busting myths and offering up the real deal on sustainable eating that fits into the demanding schedule of you, the busy parent.
This session is jam-packed with wisdom for those ready to eschew the lure of quick fixes and embrace a balanced approach to food. We dissect macronutrients, shine a spotlight on essential food groups, and reveal why cutting corners with your diet can lead to more than just frustration. It's time to equip yourself with the knowledge to nourish yourself effectively and say goodbye to the dieting rollercoaster once and for all. Remember to hit subscribe for your weekly dose of straightforward nutrition advice that won't leave you hungry for answers.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Tired of hearing that a “cortisol detox” will fix everything? Let’s set the record straight and rebuild your stress resilience with simple, science-backed habits. We dig into what cortisol really does for your body, why rhythm matters more than a quick fix, and how to move from wired-and-tired to steady energy with practical changes you can keep for life.
We start by breaking the biggest myths: cortisol isn’t the enemy, and not all stress is bad. You’ll learn how skipped meals and coffee-only mornings trigger stress chemistry, why protein at breakfast smooths your blood sugar curve, and how a basic plate—protein, fiber-rich vegetables, and smart carbs—can anchor your day. We get real about sleep as the non-negotiable reset, covering how late caffeine, screens, and tense nighttime conversations push your cortisol high when it should be low, and how a simple wind-down routine restores your circadian rhythm.
Training talk gets honest too. High intensity every day with low calories and poor sleep is overload, not discipline. We share how to periodize workouts, use active recovery, and protect muscle—especially if you’re on GLP‑1 medications—so weight loss doesn’t come at the cost of metabolism. For women in perimenopause and menopause, we outline why strength training and adequate protein are key to preserving bone density, mobility, and long-term independence. Rounding it out, we offer a daily reset toolkit: morning sunlight, walks after meals, hydration, capping caffeine after 1 p.m., and clearer boundaries that make room for real rest.
If persistent symptoms still don’t add up—like severe fatigue, unexplained weight shifts, or muscle wasting—we explain when to bring in a specialist for proper testing. Your body isn’t broken; it’s asking for rhythm, fuel, and recovery. Hit play, try one change today, and tell us what you’ll start with. If this resonated, subscribe, share with a friend, and leave a quick review to help others find the show.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
We break down how everyday nutrition shapes fertility, energy and hormone balance, and why preparation beats quick fixes. Gabriela Rosa shares field-to-plate eating, the 10% for the soul, and a clear plan to reduce endocrine disruptors while making meals doable.
• field-to-plate eating and nutrient-first meals • 10% for the soul to sustain consistency • protein and produce as anchors for blood sugar • minimizing endocrine disruptors from food and packaging • batch cooking, leftovers and simple weekly planning • responsible supplement use and regulation pitfalls • IVF economics, root causes and smarter preparation • timelines for egg and sperm improvement • free resources: Fertility Challenge and audiobook
Act Pregnant Now To Get Pregnant Later. Find the Fertility Challenge and my book via Gabriela Rosa Fertility on Instagram or search “Gabriela Rosa Fertility Challenge”.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
We explore how weight bias harms health, from early childhood to exam rooms, and why care must center respect, context, and evidence over assumptions. Practical steps show how to shift language, policies, and environments for safer, more effective support at any size.
• clear definition of weight bias and stigma • difference between health promotion and shaming • early onset in children and gendered patterns • impact in healthcare and delayed diagnoses • patient rights around weigh-ins and boundaries • personal story on thin shaming and celiac disease • media representation and campus attitudes • internalized bias, anxiety, and low self-esteem • weight as a number vs whole-person health • practical clinic changes and zero-tolerance policies • implicit bias tests and language shifts • celebrating non-scale wins and finding safe care
If this episode resonated with you, share it with someone who needs to hear it, especially, you know, someone that uh is struggling with that or has said, or you see that they have weight bias, or a friend navigating, you know, their own relationship with food and body image
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Cuestionamos la tendencia a “invertir” la pirámide alimenticia y explicamos por qué los hábitos sencillos y adaptados a la cultura son mejores que las reglas extremas. Exponemos los aciertos del nuevo modelo, sus errores y cómo planificar comidas equilibradas que respeten el presupuesto, los análisis clínicos y la tradición.
• MyPlate como plantilla práctica para el día a día • Ventajas de reducir los alimentos ultraprocesados • El papel de las proteínas en la saciedad, los músculos y la glucosa • Riesgos de consumir en exceso carne roja y lácteos enteros • Mantener las grasas saturadas cerca del 10 por ciento de las calorías • El valor de los cereales por su fibra y vitaminas del grupo B • Cultura, acceso y equidad en la elección de alimentos • Evitar los extremos y desarrollar hábitos sostenibles • Personalizar las porciones según los objetivos y los resultados de los análisis
Consulta con un nutricionista o dietista, comparte este episodio y escúchalo con un amigo. Deja un mensaje, envíame un correo electrónico si estás embarazada o si tienes alguna pregunta, y ¡feliz 2026!
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
We break down the new federal nutrition framework, separating solid guidance from risky messaging on red meat, saturated fat, and grains. Our goal is to give you clear, practical steps that respect your health, budget, and culture.
• why whole foods and fewer ultra-processed products still stands • how to personalize protein without overreaching targets • risks of prioritizing red meat and softening saturated fat limits • why whole grains and fiber protect heart and gut health • how policy shifts ripple into schools and food programs • cost, access, and culture as the real barriers to “ideal” diets • practical swaps to meet the 10 percent saturated fat target • balancing plant and animal proteins for muscle and longevity • steady guidance that avoids extremes and respects labs and history
If you found this helpful, share it with someone who's confused by the headlines because nutrition shouldn't feel this overwhelming.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
We explore how monk fruit and maltitol can deliver sweet, vegan desserts without the blood sugar rollercoaster, and we make two simple drinks: millet-milk hot chocolate and a citrus-ginger immunity boost. Practical tips, clear ratios, and ingredient sourcing make it easy to try at home.
• guest’s path from microbiology to nutrition consulting • why maltitol often beats stevia for taste and texture • monk fruit’s zero GI advantages and best uses • limits, tolerances, and cost for sugar alternatives • soy-based sweetmeat trials and sucrose comparisons • making barnyard or finger millet milk at home • hot chocolate demo with dark chocolate and jaggery or monk fruit • immunity drink with orange, lemon, and ginger • palate retraining toward less intense sweetness • upcoming vegan dessert book and where to follow
Find me at Hane Nutrition Guide on Facebook and Instagram, and the Hane Nutrition group on Facebook
Biswas Aditi Holistic Nutritionist
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Tu liderazgo no falla porque "necesites más disciplina"; falla cuando tu cuerpo funciona con un combustible inconsistente. Abordamos con franqueza el costo oculto de la baja energía: pensamiento nublado, decisiones más débiles y el hecho de rendir a la mitad de tu capacidad, incluso cuando tu agenda indica que estás «arrasando». Desde el principio, desafiamos la idea de que los trucos de productividad pueden vencer a la fisiología, y replanteamos la energía como algo que puedes diseñar y gestionar con intención.
Recorremos un marco energético sencillo y sostenible, construido sobre tres pilares: nutrición, movimiento y recuperación. En el ámbito de la nutrición, nos centramos en mantener niveles estables de azúcar en sangre y en apoyar el metabolismo mediante un consumo constante de proteínas, alimentos ricos en fibra —como verduras, frutas y cereales integrales—, además de grasas saciantes provenientes de frutos secos, semillas y aguacate. Luego, ampliamos la perspectiva hacia el movimiento y explicamos por qué la masa muscular es fundamental para la energía y la resiliencia a largo plazo. También hablamos sobre la perimenopausia y la menopausia, etapas en las que el entrenamiento de fuerza y la preservación de la masa muscular adquieren una importancia aún mayor para el metabolismo, la resistencia y el bienestar general.
Por último, cerramos el ciclo con la recuperación. La calidad del sueño no es opcional si buscas un rendimiento sostenible, una mayor tolerancia al estrés y un sistema nervioso capaz de regenerarse verdaderamente. Si sientes que tu energía es inestable, te ofrecemos una forma práctica de «recalibrarte» sin intentar cambiarlo todo a la vez: ajusta tu alimentación, tu actividad física y tu descanso; luego, elige un pequeño cambio que puedas repetir a diario.
Si este contenido te ha resultado útil, suscríbete, compártelo con un amigo y deja una reseña. ¿Cuál es el primer aspecto que te gustaría mejorar: la alimentación, el movimiento o el sueño?
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com