Explorez tous les épisodes du podcast Wholesome Nutrition with Hannah

In this episode, we're diving into intermittent fasting. As a dietitian, I'm breaking down what it actually is, how it works, and — most importantly — whether it's the right fit for your lifestyle and your family.   We're chatting about why so many people are drawn to IF, and what I've seen work (and not work) in real life. Because at the end of the day, the best eating pattern is one you can actually stick to, one that meets your nutritional needs, and one your whole family can get on board with.   In this episode we cover:

• What intermittent fasting is and how it works
• What the studies show about intermittent fasting
• More natural ways to eat in a balanced way compared to intermittent fasting

Want a simpler approach to feeding your family? If this episode got you thinking about how to make mealtimes easier and more balanced, my Wholesome Meals Made Easy meal planning app was made for exactly that. With 200+ dietitian-approved recipes and weekly meal plans, you can eat well, feel good, and actually enjoy dinner with your family again. 👉 Sign up here! https://wholesomenutritionco.com/meals-made-easy/     Follow along: Instagram: https://www.instagram.com/wholesomenutritionco   |  Website: https://wholesomenutritionco.com/   If you loved this episode, please leave a review and share it with a friend! It means the world and helps other mamas find the show!

If you've ever eaten something "off plan" and decided the whole week was a wash, this episode is for you. The truth is, struggling with food habits has nothing to do with self-control or discipline. In this episode, we're ditching the willpower myth for good and talking about why the all-or-nothing mindset is actually what's keeping you stuck in the "I'll start fresh Monday" cycle. I'm breaking down why your environment matters more than your motivation, how one meal is never the whole story, and the simple mindset shift that will change how you think about food choices forever.

There are ways to naturally increase your body's GLP-1 production and we're going to talk about them today!  In this episode we'll discuss:

• How to improve your gut to increase GLP-1 secretion
• What you should actually be eating every meal
• The differences between your body's GLP-1 and the medication.

 

Struggling to come up with meal ideas for dinner? Check out my Wholesome Meals Made Easy meal planning app! https://meals.wholesomenutritionco.com

 

Get high fiber, high protein prepped salads for 20% off with Gardencup! https://gardencup.com/wholesomehannah

 

Get the Go-To probiotic for 10% off with code "Wholesome10" https://www.gutpersonal.com/products/the-go-to-probiotic

 

Get my high protein, high fiber meal plan! https://wholesome-nutrition-co.kit.com/c998012b6a

What you do with your nutrition affects your kids. The Good and bad. In today's episode, we'll talk all about: 

• How to feed yourself as well as you feed your kids
• The dangers of being over restrictive with your food around your kids
• The importance of showing moderation in balance in your own nutrition

 

Struggling to come up with meal ideas for dinner? Check out my Wholesome Meals Made Easy meal planning app! https://meals.wholesomenutritionco.com

 

Grab your Cozy Earth goodies for 40% off with my code WHOLESOME at https://cozyearth.com/wholesome

 

Need prepped and ready lunches? Check out Koda's Fit Kitchen:  Use code "wholesome10" for 10% off your entire order! https://kodasfitkitchen.com

 

Get 20% off with Gardencup! https://gardencup.com/wholesomehannah

People are using AI for everything. Including nutrition planning. And while it can go very wrong, there are helpful ways to use it! In this episode we'll discuss:

• Pros and cons of using AI for nutrition help
• How to use AI to give you ideas for meal planning and snacks
• How to use a dietitian & AI together for the best results

Grab your Cozy Earth goodies for 40% off with my code WHOLESOME at https://cozyearth.com/wholesome

 

Struggling to come up with meal ideas for dinner? Check out my Wholesome Meals Made Easy meal planning app! https://meals.wholesomenutritionco.com

 

Need prepped and ready lunches? Check out Koda's Fit Kitchen:  Use code "wholesome10" for 10% off your entire order! https://kodasfitkitchen.com

 

Get 20% off with Gardencup! https://gardencup.com/wholesomehannah

It's back to school time and you and your kids need balanced lunches! Join me in today's episode as I share my top tips for a balanced lunch! We'll discuss:

• My Lunchbox 5 System
• Ideas for school lunches
• How lunch can impact your evenings

 

Struggling to come up with meal ideas for dinner? Check out my Wholesome Meals Made Easy meal planning app! https://meals.wholesomenutritionco.com

 

Need prepped and ready lunches? Check out Koda's Fit Kitchen:  Use code "wholesome10" for 10% off your entire order! https://kodasfitkitchen.com

 

Get 20% off with Gardencup! https://gardencup.com/wholesomehannah

 

Grab your Cozy Earth goodies for 40% off with my code WHOLESOME at https://cozyearth.com/wholesome

In today's episode, I'm sharing how to lose body fat in your 40s and the exact steps I'm taking as a 40-year-old mom and registered dietitian to change my body composition and feel stronger, leaner, and more energized. We'll cover:

• The fat loss strategies I'm using in my 40s that actually work
• How to track your body fat and progress beyond the scale
• My favorite tools, apps, and methods to stay on track and stay motivated

If you're over 40 and struggling to lose body fat, this episode will give you real-life, sustainable strategies backed by experience and science.

 

Struggling to come up with meal ideas for dinner? Check out my Meal Planning App! 

 

Sign up for My Real Food Dinners Challenge! https://wholesome-nutrition-co.kit.com/dinnerchallenge

 

Nutrition Coaching with Hannah - https://l.bttr.to/rsOHR

 

Grab your Cozy Earth goodies for 40% off with my code WHOLESOME at https://cozyearth.com/wholesome

 

Oura LINK: https://ouraring.com/raf/e7ea016f44?utm_source=user&utm_medium=iac_raf&utm_type=alwayson-cvr&utm_campaign=2025RAF&utm_variant=2025_raf_july

We're almost to the back to school time and it's a great time to refocus our nutrition and get back into healthy habits if you've ventured out this summer. In this episode we'll discuss: 

• 5 healthy habits you can work on
• How the little habits are the big habits
• Info on my upcoming challenge!

Nutrition Reset Checklist: Get the Checklist!

 

Check out my meal planning app at https://meals.wholesomenutritionco.com

 

Join my Real Food Dinner Challenge! https://wholesome-nutrition-co.kit.com/dinnerchallenge

 

My Favorite Supplements: https://gutpersonal.com/wholesome10

 

Koda's Fit Kitchen: kodasfitkitchen.com Use code "wholesome10" for 10% off your entire order!     Save 20% with Gardencup salad jars!: My Affiliate Link!

Tune into today's episode where Taylor, a mom of 6 and business owner, shares her top tips for feeding her family and how The Wholesome Meals Made Easy app has changed the game for her.   She shares:

• How this app is saving her time and stress every single week
• The features and tools that help her feed a large family
• Her favorite time-saving hacks and tips for meals and snacks

 

Check out the app at https://meals.wholesomenutritionco.com

 

Need help organizing your health business? Contact Taylor to help organize your business and take some of the tasks off your plate! Visit https://www.instagram.com/taylormcjunkins_

 

Grab your Cozy Earth goodies for 40% off with my code WHOLESOME at https://cozyearth.com/wholesome

Join me and my guest Katie as she walks us through her experience of taking a GLP-1! This is such a great episode with so much helpful information so be sure to tune in!

 

Katie shares: Her pros and cons of being on a GLP-1 How she navigated coming off the GLP-1 and still continued to see results with diet and exercise interventions Her tips for anyone wanting to go on or come off a GLP-1!

 

Struggling to come up with meal ideas for dinner? Check out my Meal Planning App!

 

 

Nutrition Coaching with Hannah - https://l.bttr.to/rsOHR

 

 

Grab your Cozy Earth goodies for 40% off with my code WHOLESOME at https://cozyearth.com/wholesome

During this episode, we're discussing how eating the wrong portion sizes can wreck your nutrition goals. We're discussing: * Why portion sizes are so confusing and a general idea of proper portion sizes * How your nutrition needs have changed as you've gotten older and what to do about it * How to create a plan using my portion control strategy handout!

 

Portion Planner Sheet Sheet

 

Struggling to come up with meal ideas for dinner? Check out my Meal Planning App!

 

Nutrition Coaching with Hannah - https://l.bttr.to/rsOHR

 

Grab your Cozy Earth goodies for 40% off with my code WHOLESOME at https://cozyearth.com/wholesome

Mary from Mary's Whole Life blog joins me on this episode to share her journey of celiac disease from diagnosis to how it impacted her food choices and turned her into the amazing recipe creator she is today! In this episode, you'll hear: * Mary's diagnosis story and those first signs and symptoms * Her favorite gluten free ingredients * How she cooks and preps gluten free foods while not having a completely gluten-free house ...... and more!

 

To check out Mary's recipes and/or to purchase a cookbook, visit her site at https://www.maryswholelife.com/

 

You can also find her on social media @maryswholelife !

 

Grab your Cozy Earth goodies for 40% off with my code WHOLESOME at https://cozyearth.com/wholesome

Summer is here — and so is the "what's for lunch?" chaos. In this episode, we're keeping it simple with the exact prep habits that will set you up for a stress-free week of eating well, even with the kids home. We'll discuss my Partial Prep Sunday — where you spend less than an hour building the building blocks for the whole week, not stressing over full meals.

 

Sign up for my meal app!: https://wholesomenutritionco.com/meals-made-easy/ Summer Pantry Stock Up: https://wholesomenutritionco.com/summer-pantry-stock-up-kids-edition/ Healthy Summer Lunch Ideas: https://wholesomenutritionco.com/healthy-summer-lunch-ideas/ Meatball Recipes for Prep: https://wholesomenutritionco.com/chicken-parmesan-meatballs/ https://wholesomenutritionco.com/teriyaki-chicken-meatballs/ https://wholesomenutritionco.com/healthy-buffalo-chicken-meatballs/ Air Fryer Sweet Potatoes for Prep: https://wholesomenutritionco.com/air-fryer-sweet-potatoes/

Are you Tired or Dehydrated? Are you hydrating appropriately? What about electrolytes? I'm covering all this today as well as:

 

How just a small loss of hydration affects mood, energy, and athletic performance The link between hydration and fat loss Things to consider with electrolyte pouches

 

Struggling to come up with meal ideas for dinner? Check out my Meal Planning App!

 

 

Nutrition Coaching with Hannah - https://l.bttr.to/rsOHR

 

Get my favorite magnesium! Use code "wholesome10" for 10% off! https://www.gutpersonal.com/products/miracle-worker-magnesium-supplement

Today is Ashley and I's birthday! I'm turning 40 and she's updating us on her breast cancer journey. Join us as we discuss: Shifts we're making to our own nutrition as dietitians as we age and post cancer diagnosis Reviewing research on how different foods may affect our disease risk Fun things we're doing to celebrate our birthday!

 

Struggling to come up with meal ideas for dinner? Check out my Meal Planning App!

 

 

Cozy Earth - Use my code "WHOLESOME" for 40% off your purchase! Be sure to check out the pajamas and bamboo sheet set!   Nutrition Coaching with Hannah - https://l.bttr.to/rsOHR

This is a short and sweet episode that is full of helpful tidbits!   We'll discuss: How to create systems that work for you so you don't need to rely on willpower My favorite productivity hacks to get things done Tips to put your systems into place to reduce decision fatigue

 

Struggling to come up with meal ideas for dinner? Check out my Meal Planning App!   Nutrition Coaching with Hannah - https://l.bttr.to/rsOHR

 

 

Get my favorite magnesium! Use code "wholesome10" for 10% off! https://www.gutpersonal.com/products/miracle-worker-magnesium-supplement

Summer break can be tough when it comes to healthy lunches and snacks! Tune into this episode where my three daughters and I discuss healthy lunch and snack options and ideas! We'll also talk about areas where kids may struggle with their nutrition. During this episode, you'll learn: Ways to make popular favorites in a healthier way Tips to make meal choices easier on your kids Healthy snack ideas to help fuel your kids

 

Grab your Easy Summer Lunch Ideas Document HERE! wholesome-nutrition-co.kit.com/lunches

 

Struggling to come up with meal ideas for dinner? Check out my Meal Planning App!   Nutrition Coaching with Hannah - https://l.bttr.to/rsOHR

 

Grab your Cozy Earth cozies HERE https://cozyearth.com/wholesome and use code "WHOLESOME" for 40% off!

Nutrition and weight management can feel extremely complicated, but it's not! Tune into today's episode where I break it down into simple steps for you. We discuss so many good things, you really don't want to miss!

 

Struggling to come up with meal ideas for dinner? Check out my Meal Planning App! https://meals.wholesomenutritionco.com

 

 

Get my favorite magnesium! Use code "wholesome10" for 10% off!   Nutrition Coaching with Hannah - https://l.bttr.to/rsOHR

While my viewpoints haven't changed much, my stage of life definitely has! Tune in to hear how I'm modifying my habits such as: * Grocery shopping * Exercising * Cooking meals in the chaos of kids sports and more!

 

Want to try Hungryroot? Order your first box and use code WHOLESOMENUTRITION for 40% off your first box!

 

Struggling to come up with meal ideas for dinner? Check out my Meal Planning App!

 

 

Get my favorite magnesium! Use code "wholesome10" for 10% off!   Nutrition Coaching with Hannah - https://l.bttr.to/rsOHR

Have you ever wondered what makes my most successful nutrition clients succeed? Today I'm pulling back the curtain on the top 4 traits that my most successful clients share! * I'm sharing how they commit to the process * I'll share stories about past clients and things they've overcome * I'm also sharing tips on how to become better in these 4 categories!

 

Struggling to come up with meal ideas for dinner? Check out my Meal Planning App!   Nutrition Coaching with Hannah - https://l.bttr.to/rsOHR

 

Grab your Cozy Earth cozies HERE and use code "WHOLESOME" for 40% off!

Tune in to hear this amazing story of how a past client completely transformed not only her health but also her entire family's health through nutrition. We'll discuss: * The challenges they faced as they implemented changes * Steps they took to make small changes and how those snowballed * How her mental transformation pulled her through and kept her going     Want to try Hungryroot? Order your first box and use code WHOLESOMENUTRITION for 40% off your first box!   Struggling to come up with meal ideas for dinner? Check out my Meal Planning App!   Nutrition Coaching with Hannah - https://l.bttr.to/rsOHR   Kassi's Jen's Get Fit Group use code B4MUYW930F and SIGN UP HERE

If you're wanting to feel amazing in your clothes by Memorial Day, you're going to want to tune into this episode where we talk about: * How to build a balanced plate for results * Mindful eating and portion awareness * How consistency adds up to big results   Struggling to come up with meal ideas for dinner? Check out my Meal Planning App! meals.wholesomenutritionco.com   Nutrition Coaching with Hannah - https://l.bttr.to/rsOHR     Grab your Cozy Earth cozies HERE and use code "WHOLESOME" for 40% off!   Koda's Fit Kitchen - www.kodasfitkitchen.com use code wholesome10 for 10% off your order!

It's our final "ask the dietitian series" of the month! Today I'm sharing my favorite quick and healthy meals on the go. In this episode, we'll talk about:   * How to make your quick meals balanced, even if the foods don't "go together" * My top foods I always keep on hand in a pinch * How to save yourself time during the week by planning and prepping   Want to try Hungryroot? Order your first box and use code WHOLESOMENUTRITION for 40% off your first box!   If you want breakfast sandwiches you can make ahead, check out Thriving Home's Breakfast sandwiches!   Struggling to come up with meal ideas for dinner? Check out my Meal Planning App!   Nutrition Coaching with Hannah - https://l.bttr.to/rsOHR

What if the single best thing you could do for your long-term health wasn't a diet, a supplement, or a wellness trend — it was building muscle? In this episode, we're diving into the science that's changing how we think about aging, and why muscle might just be the most powerful tool women have for living a longer, healthier life.  We'll cover what the research actually says about muscle and longevity, why it starts declining after 30 (and why that matters more than most of us realize), and exactly how to start building it — no matter your age or experience level. This one will change how you think about strength training forever.

 

Muscle Mass Index as a Predictor of Longevity in Older-Adults https://pmc.ncbi.nlm.nih.gov/articles/PMC4035379/

 

Sign up for my Meal Planning App! https://wholesomenutritionco.com/meals-made-easy/

 

My Favorite Creatine (use code "wholesome10" for 10% off!) https://www.gutpersonal.com/products/creatine

Is inflammation wreaking havoc in your body? In this episode we'll cover:   * Causes of chronic inflammation and if you actually need to worry about it * Things you may be doing that is causing inflammation in your body * The best foods to eat to reduce inflammation!   My favorite Gut Personal probiotic The Booster. Use code "wholesome10" for 10% off your order!   Struggling to come up with meal ideas for dinner? Check out my Meal Planning App!   Nutrition Coaching with Hannah - https://l.bttr.to/rsOHR   Grab your Cozy Earth cozies HERE and use code "WHOLESOME" for 40% off!

Muscle is the key to aging well. In this episode we'll cover: * How to avoid muscle loss as you age * What your plate should look like to promote lean body mass and less fat mass * Mistakes you be making when you're trying to drop body fat and how to fix it   Struggling to come up with meal ideas for dinner? Check out my Meal Planning App!    Nutrition Coaching with Hannah - https://l.bttr.to/rsOHR

To kick off National Nutrition Month, let's talk about the nutrition trends of 2025! In this episode we're talking about: * What's trending and is it a good idea for you? * How much fiber and protein do you really need with your meals? * What to be aware of with personalized nutrition and health data   Grab your Cozy Earth cozies HERE and use code "WHOLESOME" for 40% off!   Struggling to come up with meal ideas for dinner? Check out my Meal Planning App!   Nutrition Coaching with Hannah - https://l.bttr.to/rsOHR

Last week I shared tips on sticking with your nutrition journey and this week I'm sharing my top 10 tips as a mom, dietitian, and almost 40 year old on how I stick with it for the long haul, even when I don't want to! I'm talking about: * What I've eaten to maintain my weight for years * How I plan my exercise * How I keep unwanted weight gain away and more!   Struggling to come up with meal ideas for dinner? Check out my Meal Planning App!   Nutrition Coaching with Hannah - https://l.bttr.to/rsOHR

Can you relate? If so, tune in to this episode as I discuss: * Reasons you may be setting yourself up for failure * How to simplify your routine to help you stick to the plan * How to focus on your why over the what (it'll help you stick with it!)   To sign up for a tailored nutrition intensive with me, visit https://l.bttr.to/rsOHR   Need help getting a healthy, balanced, and delicious meal on the table for your family? Check out my Wholesome Meals Made Easy Meal Planning App!    Don't forget! If you're loving my podcast, I'd so appreciate if you left me a rating and/or a review!

Join Mason Stevens - exercise physiologist, and I in the episode as we discuss: * How much exercise, both strength and cardio, you should shoot for each week * Exercise testing and knowing your cardiac status * How to use heart rate zones and testing information to create an exercise plan   Visit Mason's facility or contact him at https://metfitcolumbia.com   Looking for heart healthy dinner recipes? Check out my Meal App! meals.wholesomenutritionco.com

In this episode, we'll discuss: * Foods to include every day for a healthy heart * Nutrients that will keep your heart strong * Foods to limit to prevent heart disease   Looking for nutritious, heart-healthy meals? Sign up for My Meal Planning App!   Grab your Cozy Earth sheets and pajamas! Use my code WHOLESOME for 40%!

In this episode, we're talking about the challenges that we face with hormone fluctuations as we age and what we can do to combat this.   Some of the things we'll cover include: How to incorporate anti-inflammatory foods to help improve your hormones Tips for driving up your protein intake to increase and/or keep muscle mass How fat loss can help improve your hormonal balance   Grab your Cozy Earth sheets and pajamas HERE! Use code WHOLESOME for 40%   Looking for nutritious, hormone-balancing meals? Sign up for my meal planning app HERE!

In this episode, we'll dive into the world of nutrition supplements tailored for women at every stage of life. Whether you're navigating the busy 30s, balancing hormonal shifts in your 40s, or prioritizing bone and heart health in your 50s, I've got you covered!   You'll learn about: key vitamins, minerals, and supplements that support energy, hormonal balance, bone health, and more. Get tips on choosing high-quality products How to pair supplements with a healthy diet.   Grab my favorite magnesium supplement HERE! code "wholesome10" for 10% off   Grab my favorite probiotic HERE! code "wholesome10"

Join me and my dietitian bestie Ashley as she takes us through her very unexpected breast cancer diagnosis. In this episode: We discuss the importance of having your health in tip top shop Ashley's journey through diagnosis, a double mastectomy, and upcoming treatment Things she found helpful going through it   Need help with your evening meals? Check out my Wholesome Meals Made Easy dinner planning app HERE!   Check out my favorite gut health supplements and get 10% off with my code "wholesome10" HERE!

Peptides are everywhere right now, but what actually are they? In this episode, I'm breaking down exactly what peptides are, how they work in the body, the potential benefits, and the risks you should know before trying them. Whether you're curious or already considering them, this episode will give you an honest, balanced look at one of the hottest trends in wellness right now.

 

Grab your FREE Welcome Kit and Travel Collection ($70 value) from Momentum! Momentum Shake is a complete nutrition drink designed to make high-level health simple.  momentumshake.com/WHOLESOME

 

Sign up for my Meal Planning App! https://wholesomenutritionco.com/meals-made-easy/

 

Grab my free 10 recipe e-book of my favorite 30 minute meals (or less!) https://wholesome-nutrition-co.kit.com/ebook

Have you ever wondered how fat loss actually occurs? I'm telling you all about it in today's episode! You'll learn: How to lose body fat as keep it off How to navigate fat loss as your hormones change Ideas for meals and snacks for fat loss   Looking for help with meal planning? Check out my Wholesome Meals Made Easy App HERE!   Grab my favorite Gut Health supplements and get 10% off with my code "wholesome10". You can take a quiz to help guide you toward supplements that may be beneficial for you. Check them out HERE!   If you're local and looking for individual meal prep, check out Koda's Fit Kitchen! I love using these for my lunches when I don't have leftovers. Use my code "wholesome10" for 10% off your order! Order HERE.

I'm sharing my top tips for women to get the body they feel amazing and strong in!   In this episode, you'll hear all about… * Planning your meals well and prioritize certain nutrients * How to build muscle and fire up your metabolism * Common pitfalls that throw you off and how to avoid them

In this episode, we'll discuss…. * The best ways to set goals for actionable steps to achieve them * Creating categories of goals to compliment your health * Tips to be more successful with your 2025 goals and check ins   Ready to level up your nutrition? Join my 12 week body reset coaching group! https://l.bttr.to/9xboN   Want to take meal planning off your plate in 2025? Check out my meal planning app! www.meals.wholesomenutritionco.com

Tune in to hear….. * Tips on how to incorporate good nutrition into your kids diets * Areas they feel most kids struggle with their own nutrition * Our discussion about nutrition for sports performance ….. And more!   The Girls Favorite Recipes: Baked Chicken Feta Quinoa - https://wholesomenutritionco.com/recipes/baked-chicken-feta-quinoa/ Chicken Pot Pie - https://wholesomenutritionco.com/recipes/chicken-pot-pie/ White Chicken Chili -https://wholesomenutritionco.com/recipes/white-chili/   Sign up for my Wholesome Meals Made Easy dinner meal planning app at meals.wholesomenutritionco.com   Check out my website for more helpful nutrition tips and my blog! www.wholesomenutritionco.com

My dietitian bestie is back! In this episode, we're discussing our top tips for going out to eat and managing your nutrition and choices at holiday parties. You won't want to miss!   Tune in to hear our top tips such as: * How to navigate going out to eat and tips for being more mindful * How we make our food choices as dietitians and what we prioritize * How to avoid the "holiday lazy" with your nutrition and setting realistic expectations   Sign up for my 12 Week Body Reset starting January 3rd! Visit www.wholesomenutritionco.com to sign up. This group will run from January through March and is just what you need to start the year off strong!   Sick of planning meals? Check out my family friendly dinner meal planning app! You'll receive nutritionally balanced, delicious meals with nutrition facts, side items, a grocery list, and the ability to swap recipes and change serving sizes based on your needs. Sign up at meals.wholesomenutritionco.com  

Looking for FREE nutrition tips and help? Let's be friends! Come follow me on Instagram @wholesomenutritionco and subscribe to this podcast so that you never miss a new episode! 

Join me and my guest, Kim Della Porta, a mom coach who specializes in helping overwhelmed moms with time and stress management, as we discuss the power of planning and reducing stress and how it positively impacts our overall health.

 

Ways to work with me:

Apply to work with me HERE!

 

Need meal help? Sign up for my dinner planning menu service!   

 

Looking for FREE nutrition tips and help? Let's be friends! Come follow me on Instagram @wholesomenutritionco and subscribe to this podcast so that you never miss a new episode! 

 

Check out my blog for more content. 

 

If you found this episode helpful, I'd love it if you would leave me a rating and a review! This helps more people find me and shares the nutrition love!

 

With it being Thanksgiving week, what better time than now to talk about gratitude? Did you know practicing gratitude can improve your health?

 

Ways to work with me:

Apply to work with me HERE!

 

Need meal help? Sign up for my dinner planning menu service!   

 

Looking for FREE nutrition tips and help? Let's be friends! Come follow me on Instagram @wholesomenutritionco and subscribe to this podcast so that you never miss a new episode! 

 

Check out my blog for more content. 

 

If you found this episode helpful, I'd love it if you would leave me a rating and a review! This helps more people find me and shares the nutrition love!

 

Raise your hand if you feel like you don't have time to make a meal these days? Girlfriend, I've got you. Today's episode is full of ideas and my favorite shortcut hacks to throw a nutritious meal together without spending an hour in the kitchen.

 

Ways to work with me:

Apply to work with me HERE!

 

Need meal help? Sign up for my dinner planning menu service!   

 

Looking for FREE nutrition tips and help? Let's be friends! Come follow me on Instagram @wholesomenutritionco and subscribe to this podcast so that you never miss a new episode! 

 

Check out my blog for more content. 

 

If you found this episode helpful, I'd love it if you would leave me a rating and a review! This helps more people find me and shares the nutrition love!

 

Have you ever wondered if you should be taking creatine? Listen to today's show!

 

Ways to work with me:

Apply to work with me HERE!

 

Need meal help? Sign up for my dinner planning menu service!   

 

Looking for FREE nutrition tips and help? Let's be friends! Come follow me on Instagram @wholesomenutritionco and subscribe to this podcast so that you never miss a new episode! 

 

Check out my blog for more content. 

 

If you found this episode helpful, I'd love it if you would leave me a rating and a review! This helps more people find me and shares the nutrition love!

 

Join me and my guest Jillian Smith, registered dietitian and gut health dietitian as we talk all about the gut! You'll learn more about how to eat for a healthy gut and how that will impact your metabolism, gut function, and hormone balance.

Gut Personal: use code "wholesome10" for 10% off all products and gut testing!

My favorite magnesium The Miracle Worker

My favorite probiotic The Booster

Gut Testing

The Gut Quiz

Ways to work with me:

Apply to work with me HERE!

 

Need meal help? Sign up for my dinner planning menu service!   

 

Looking for FREE nutrition tips and help? Let's be friends! Come follow me on Instagram @wholesomenutritionco and subscribe to this podcast so that you never miss a new episode! 

 

Check out my blog for more content. 

 

If you found this episode helpful, I'd love it if you would leave me a rating and a review! This helps more people find me and shares the nutrition love!

 

In this episode, we're breaking down what it really takes to create and stick to a calorie deficit without feeling restricted or overwhelmed. You'll learn practical, science-backed strategies that make fat loss sustainable and enjoyable.   Here's what you'll learn:

•  What a calorie deficit actually is and how to find the right one for your goals without going too low.
• How to eat in a way that keeps you full and satisfied while still making progress, including how to use food volume to your advantage.
• Smart tips for sustainable fat loss from mindset shifts to simple habits that help you stay consistent long-term.

Staying hydrated isn't just about water — you also need electrolytes. That's why my family loves Cure. It's clean, tastes great, and my kids love it! Get 20% off your first order at curehydration.com/wholesome with code "WHOLESOME".

 

Grab your Cozy Earth goodies for 20% off with my code WHOLESOME at https://cozyearth.com/wholesome

 

Keep in touch! Hop on my email list and I'll send you a free 10 recipe e-book of my favorite 30 minute meals (or less!) https://wholesome-nutrition-co.kit.com/ebook

Don't ignore this episode! We often brush off the recommendations for a good nights sleep, but it does impact your metabolism and food choices!

Cozy Earth: A silent night starts with the right sheets. Visit cozyearth.com and use my code "WHOLESOME" for 40% your order!

Grab my favorite magnesium supplement for sleep HERE!  Use code "wholesome10" for 10% off your order!

 

Ways to work with me:

Apply to work with me HERE!

 

Need meal help? Sign up for my dinner planning menu service!   

 

Looking for FREE nutrition tips and help? Let's be friends! Come follow me on Instagram @wholesomenutritionco and subscribe to this podcast so that you never miss a new episode! 

 

Check out my blog for more content. 

 

If you found this episode helpful, I'd love it if you would leave me a rating and a review! This helps more people find me and shares the nutrition love!

 

The sugary season has started! In today's episode we'll discuss the impact that excess added sugar can have on your health. I hope you'll finish this episode and have a much better understanding of sugar!

 

Gut Personal probiotics: My Favorite Probiotic Use code "Wholesome10" to get 10% off your entire order!

 

Ways to work with me:

Apply to work with me HERE!

 

Need meal help? Sign up for my dinner planning menu service!   

 

Looking for FREE nutrition tips and help? Let's be friends! Come follow me on Instagram @wholesomenutritionco and subscribe to this podcast so that you never miss a new episode! 

 

Check out my blog for more content. 

 

If you found this episode helpful, I'd love it if you would leave me a rating and a review! This helps more people find me and shares the nutrition love!

 

I thought we'd have a little fun with today's episode and answer many of the questions I receive over on social media! We'll talk about my favorite supplements, workout clothes, why the scale goes up after you lift weights, inflammation, electrolytes, and more!

 

Ways to work with me:

Apply to work with me HERE!

 

Need meal help? Sign up for my dinner planning menu service!   

 

Looking for FREE nutrition tips and help? Let's be friends! Come follow me on Instagram @wholesomenutritionco and subscribe to this podcast so that you never miss a new episode! 

 

Check out my blog for more content. 

 

If you found this episode helpful, I'd love it if you would leave me a rating and a review! This helps more people find me and shares the nutrition love!

 

Today I have my past client Stacy joining me to share all of her golden nuggets on how she lost 40 lbs, how she's kept it off, and all of her top tips as a working mom of three small kids. You don't want to miss this one!

 

Ways to work with me:

Apply to work with me HERE!

 

Need meal help? Sign up for my dinner planning menu service!   

 

Looking for FREE nutrition tips and help? Let's be friends! Come follow me on Instagram @wholesomenutritionco and subscribe to this podcast so that you never miss a new episode! 

 

Check out my blog for more content. 

 

If you found this episode helpful, I'd love it if you would leave me a rating and a review! This helps more people find me and shares the nutrition love!