Episode Summary

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

Episode Highlights

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

Resources Mentioned

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

Connect with Us

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

Ready to dive in? Listen here.

Episode Summary

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

Episode Highlights

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

Resources Mentioned

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

Connect with Us

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

Ready to dive in? Listen here.

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

Key Topics Discussed:

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

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

Resources Mentioned:

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

Call to Action:

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

Connect with Us:

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

mpowered Nutrition is now called Thrive! A Nutrition-centric healthcare model that helps you leverage the power of food to optimize your health. Learn how we can help you Thrive: linktr.ee/realnutrition Let Thrive support you with medical weight loss:

At Thrive, we support you on your healing journey by blending our dietitian-led nutrition care with the efficacy of GLP-1 weight loss medications. Our innovative program harnesses the power of personalized nutrition guidance alongside close medical supervision, to optimize your journey towards a healthier weight. Click here to learn more!

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

Lean for Life is now in the App Store!

Heal your Metabolism with the Lean for Life app: https://empowered-nutrition.ck.page/193bb2cd67

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

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

Enjoying the podcast?

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

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

Follow us on:

Instagram | Facebook

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

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

Episode Highlights:

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

Announcing Our New GLP-1 Program!

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

Top 5 Nutrition Guidelines for GLP-1 Medications:

1. Adequate Protein Intake
2. Collagen Supplementation
3. Fiber Intake
4. High-Quality Multivitamin
5. Omega-3 Status

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

Got Questions?

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

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

 

Empowered Nutrition is now called Thrive! A Nutrition-centric healthcare model that helps you leverage the power of food to optimize your health. Learn how we can help you Thrive: linktr.ee/realnutrition Let Thrive support you with medical weight loss:

At Thrive, we support you on your healing journey by blending our dietitian-led nutrition care with the efficacy of GLP-1 weight loss medications. Our innovative program harnesses the power of personalized nutrition guidance alongside close medical supervision, to optimize your journey towards a healthier weight. Click here to learn more!

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

Lean for Life is now in the App Store!

Heal your Metabolism with the Lean for Life app: https://empowered-nutrition.ck.page/193bb2cd67

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

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

Enjoying the podcast?

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

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

Follow us on:

Instagram | Facebook

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

Key Discussion Points:

1. Challenges in Today's Food Landscape: Amy and Erin discuss the misinformation surrounding food choices and the challenges consumers face in navigating the abundance of dietary advice.

2. The Importance of Whole Foods: They emphasize the significance of incorporating whole, minimally processed foods into one's diet and the benefits they offer for both health and sustainability.

3. The Dairy Industry and Sustainability: Amy sheds light on the dairy industry's efforts towards sustainability, debunking myths and highlighting the environmental initiatives undertaken by dairy farmers.

4. The Heart Health Cookbook: Amy shares insights into the creation of "Cooking à la Heart," emphasizing its focus on promoting cardiovascular wellness through delicious and nutritious recipes.

5. Busting Myths and Misconceptions: The conversation touches on various nutrition-related myths, including concerns about seafood consumption and the fear of microplastics, providing evidence-based perspectives.

6. Empowering Healthier Eating Habits: Amy and Erin offer practical tips for adopting healthier eating habits, including meal planning, reducing food waste, and embracing whole foods.

7. Encouraging Sustainability: They explore the importance of sustainability in food production and consumption, encouraging listeners to make conscious choices that support both personal and planetary health.

8. Closing Thoughts: The episode concludes with a message of empowerment, urging listeners to take control of their health by making informed dietary decisions and seeking guidance from trusted sources.

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

 

Empowered Nutrition is now called Thrive! A Nutrition-centric healthcare model that helps you leverage the power of food to optimize your health. Learn how we can help you Thrive: linktr.ee/realnutrition

 

Lean for Life is now in the App Store!

Heal your Metabolism with the Lean for Life app: https://empowered-nutrition.ck.page/193bb2cd67

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

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

Enjoying the podcast?

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

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

Follow us on:

Instagram | Facebook

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

**Key Takeaways:**

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

**Resources Mentioned:**

- JÜJ Digestive Bitters Website: [livewithjuj.com](http://livewithjuj.com)
  
- JÜJ on Instagram: [@jujbitters](https://www.instagram.com/jujbitters/)
  
- Grounded Nourishment: Meg's virtual practice focusing on digestive health and mindfulness.

**Join the Conversation:**

Connect with us on social media and share your thoughts on this episode! Don't forget to tag [@jujbitters](https://www.instagram.com/jujbitters/) and [@empowerednutritionpodcast](https://www.instagram.com/empowerednutritionpodcast/) to join the community conversation.

**Stay Empowered:**

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

 

Empowered Nutrition is now called Thrive! A Nutrition-centric healthcare model that helps you leverage the power of food to optimize your health. Learn how we can help you Thrive: linktr.ee/realnutrition

 

Lean for Life is now in the App Store!

Heal your Metabolism with the Lean for Life app: https://empowered-nutrition.ck.page/193bb2cd67

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

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

Enjoying the podcast?

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

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

Follow us on:

Instagram | Facebook

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

Resources used: 

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

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

Empowered Nutrition is now called Thrive! A Nutrition-centric healthcare model that helps you leverage the power of food to optimize your health. Learn how we can help you Thrive: linktr.ee/realnutrition

 

Lean for Life is now in the App Store!

Heal your Metabolism with the Lean for Life app: https://empowered-nutrition.ck.page/193bb2cd67

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

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

Enjoying the podcast?

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

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

Follow us on:

Instagram | Facebook

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

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

At Thrive Clinic, you can expect:

1. Personalized Care: Our team of expert dieticians specializes in functional medicine, providing tailored solutions to meet your unique health needs.

2. Comprehensive Services: From longer visit durations to unlimited consultations and telehealth options, we're committed to offering the support and resources you need to thrive.

3. Accessibility: We accept a wide range of healthcare plans, ensuring that our services are accessible to all.

4. Results-Driven Approach: Our goal is to help you achieve lasting results and live your best life, free from the limitations of health issues.

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

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

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

Empowered Nutrition is now called Thrive! A Nutrition-centric healthcare model that helps you leverage the power of food to optimize your health. Learn how we can help you Thrive: linktr.ee/realnutrition Lean for Life is now in the App Store!

Heal your Metabolism with the Lean for Life app: https://empowered-nutrition.ck.page/193bb2cd67

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

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

Enjoying the podcast?

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

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

Follow us on:

Instagram | Facebook

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

Episode Highlights:

1. Background and Personal Journey:

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

2. Bioidentical Hormones vs. Synthetic Hormones:

   • Dr. Brannon explains the concept of bioidentical hormones and highlights the differences between bioidentical and synthetic hormones.
   • He discusses how bioidentical hormones are recognized by the body and can lead to better outcomes compared to synthetic alternatives.

3. Hormone Therapy and Cancer Risk:

   • Addressing concerns about hormone therapy and cancer risk, Dr. Brannon delves into the research and nuances of hormone therapy's impact on cancer risk.
   • He shares studies and insights demonstrating how bioidentical hormone therapy can reduce the risk of certain cancers, contrary to common misconceptions.

4. Monitoring and Individualized Treatment:

   • Dr. Brannon emphasizes the importance of monitoring hormone levels and tailoring treatment plans to individual needs.
   • He discusses the use of algorithms and individualized protocols to optimize hormone therapy and achieve desired health outcomes.

5. Preventive Health and Patient Education:

   • The conversation expands to the broader context of preventive health and patient education.
   • Dr. Brandon stresses the significance of empowering individuals to take charge of their health through education, informed decision-making, and collaboration with healthcare providers.

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

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

 

Lean for Life is now in the App Store!

Heal your Metabolism with the Lean for Life app: https://empowered-nutrition.ck.page/193bb2cd67

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

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

Enjoying the podcast?

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

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

Follow us on:

Instagram | Facebook

Introduction:

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

Understanding Metabolic Endotoxemia (ME):

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

Impact of Endotoxemia:

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

Scientific Quotes on Endotoxemia:

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

Studies and Interventions:

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

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

2. Flaxseed Intervention:

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

3. Pomegranate Extract:

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

4. Resistant Dextrin (Prebiotic):

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

5. Probiotic (Lactobacillus Rosis GG):

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

6. Symbiotic Intervention (Probiotic + Prebiotic):

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

Practical Applications and Recommendations:

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

Conclusion:

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

References used in this episode:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Introduction:

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

Main Points:

1. Stable Blood Sugar:

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

2. Microbiome and Metabolic Endotoxemia:

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

3. Lean Mass and Muscle:

   • Emphasis on the significance of lean mass, especially for women.
   • Connection between muscle, metabolism, and blood sugar stability.
   • Importance of strength training in maintaining and gaining muscle.
   • Personal anecdote highlighting the possibility of building muscle at any age with dedication.

Conclusion:

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

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Podcast Show Notes

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

Introduction:

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

Key Takeaways:

1. Vegetable Seed Oils vs. Ancestral Diet

• Dr. Cate Shanahan shares her journey and experiences living in Hawaii, where she discovered the impact of vegetable seed oils on health.
• She emphasizes how these oils were celebrated and woven into the local culture, making it essential to understand their effect on our health.

2. The Role of Oxidative Stress

• Dr. Cate explains that oxidative stress, rather than the omega-6 to omega-3 ratio, is the primary mechanism behind the harm of vegetable seed oils.
• She debunks the common misconception that all omega-6 fats are harmful, highlighting the importance of understanding the chemistry behind it.

3. Processed and Refined Oils

• The refined nature of vegetable seed oils strips away antioxidants and nutrients, leaving only the unstable polyunsaturated fatty acids.
• These oils not only require more antioxidants for digestion but also lack the protective nutrients, leading to oxidative stress within our cells.

4. Practical Changes

• Dr. Cate emphasizes that adopting a more ancestral diet doesn't have to be overly complicated. Simple changes in daily meals can lead to significant health improvements.
• While more complex diets have their place, even small adjustments can have a positive impact on health.

5. Upcoming Book: "Dark Calories"

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

Conclusion:

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

Outro:

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

 

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

 

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Episode Summary

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

Episode Highlights

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

Resources Mentioned

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

Connect with Us

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

Ready to dive in? Listen here.

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

A little bit about Gayatri:

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

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

Key Points:

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

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

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

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

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

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

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

 

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

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

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

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

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

Enjoying the podcast?

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

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

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

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

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

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

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

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

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

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

References used in this podcast episode:

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

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

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

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

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

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

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

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

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

Ready to dive in? Listen here!

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

 

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

Enjoying the podcast?

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

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

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Introduction

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

Segment 1: The Importance of Omega-3 Fatty Acids

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

Segment 2: Dietary Sources of DHA

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

Segment 3: Fish Consumption and Mercury Concerns

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

Segment 4: Testing Omega-3 Levels

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

Segment 5: Recommendations for Pregnant Women

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

Segment 6: Breastfeeding and Omega-3s

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

Segment 7: Implementation and Future Goals

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

Conclusion

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

Outro

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

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

 

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

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

Enjoying the podcast?

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

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

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

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

A little bit about Kari: 

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

This episode will shed light on:

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

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

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

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

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

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

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

Interested in our Lean for Life Membership?

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

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

Enjoying the podcast?

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

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

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

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

• Topic: Dairy's Impact on Health

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

• Research Insights on Dairy

  • Mention of the systemic review in 2020 on dairy's effects on gut microbiome
  • Dairy products (milk, yogurt, kefir) positively influence gut microbiome
  • Dairy's potential positive impact on mood and inflammation
  • Mention of dairy-derived hormone secretion and immune system response
  • Discussion of potential for casein to cross blood-brain barrier and its link to autism (limited human studies)
  • Overall population studies suggest dairy consumption correlates with lower inflammation levels

• Individual Variability and Dairy

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

• Dairy Inclusion and Exclusion

  • Highlighting dairy's nutritional value: protein, fat-soluble vitamins, prebiotics, calcium
  • Warning against blanket dairy exclusion without reason
  • Emphasis on controlled experiments: eliminate dairy, observe effects, reintroduce
  • Promoting overall gut health as a factor in dairy tolerance

• Balanced Dairy Consumption

  • Emphasis on responsible dairy consumption if tolerated
  • Mention of osteopenia/osteoporosis risks due to calcium deficiency
  • Addressing misconceptions about dairy's negative impact
  • Reminder of potential reversibility of dairy intolerance

• Dairy Fat and Organic Choices

  • Importance of fat content in dairy for nutrient absorption and blood sugar control
  • Recommendation: Choose full-fat or at least low-fat dairy
  • Suggestion to consider organic dairy for improved quality

• Closing Thoughts

  • Dairy's gray area: not all good or bad, varies by individual
  • Encouragement to test dairy tolerance before excluding it
  • Empowered Nutrition Health's approach to supporting clients with digestion, metabolism, and hormones
  • Audience invited to send questions to the podcast

• We believe this episode will help you navigate the often confusing world of nutrition, providing you with a balanced perspective on the role of dairy in your diet.

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

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

  Thank you for being a part of the Empowered Nutrition community. Here's to your health and happiness!

• References used:
  •  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8502778/
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6313445/
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7524346/ 
  • https://www.mdpi.com/2072-6643/12/10/3157 
• Interested in our Lean for Life Membership?

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

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

  Enjoying the podcast?

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

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

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

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

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

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

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

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

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

1. Fermented Foods: Incorporate fermented foods like live yogurt, kefir, sauerkraut, kimchi, and kombucha into your diet. These foods not only provide live bacteria but also essential postbiotic compounds that support a healthy gut.

2. Fiber Intake: Consume a sufficient amount of fiber through non-starchy vegetables, whole grains, nuts, seeds, and fruits. Fiber feeds your gut bacteria and supports a balanced microbiome.

3. Prebiotics: Include prebiotic-rich foods such as asparagus, artichokes, berries, and nuts. These special fibers selectively nourish beneficial gut bacteria.

4. Protein Intake: Ensure you're getting an adequate amount of protein, as it supports the turnover of gut lining cells and maintains a healthy gut barrier.

5. Fat-Soluble Vitamins: Incorporate nutrient-dense foods like liver, fatty fish, eggs, and nuts to provide essential fat-soluble vitamins (A, D, E, and K) that are crucial for immune and gut health.

6. Omega-3 Fats: Consume omega-3 fatty acids from fatty fish or supplements. Omega-3s support immune health, cell integrity, and the production of short-chain fatty acids by healthy gut bacteria.

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

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

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

Interested in our Lean for Life Membership?

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

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

Enjoying the podcast?

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

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

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

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

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

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

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

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

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

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

 

 

Resources: 

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

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

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

  Love it? Hate it? We’d love to hear your feedback!   Interested in our Lean for Life Membership?

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

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

Enjoying the podcast?

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

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

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

Episode Highlights:

1. Understanding Circadian Rhythm and Metabolic Health:

• Dr. Pal Manickam and Erin Skinner highlight the impact of circadian rhythm on metabolic processes and discuss the benefits of eating within the sun to sunset window.
• They emphasize that aligning eating patterns with daylight hours can enhance metabolism and improve overall metabolic health.

1. The Role of Fiber in Gut Health:

• Erin emphasizes the importance of fiber diversity in promoting a healthy gut microbiome.
• They discuss the alarming trend of insufficient fiber intake in the population and underscore the significance of incorporating an adequate amount of fiber in the diet.

1. Nutrition and Gut Health for Vegetarians:

• Erin shares valuable insights on nutrition and gut health for vegetarians.
• She emphasizes the importance of protein diversity and suggests incorporating fermented foods like kimchi and sauerkraut to improve gut diversity.

1. Combining Conventional Medicine with Nutrition:

• Dr. Pan Monica and Erin stress the significance of combining conventional medicine with nutrition for holistic health outcomes.
• They discuss the need for acknowledging the essential role of food in addition to medical interventions for optimal well-being.

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

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

Check out the full interview on Youtube!

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

Interested in our Lean for Life Membership?

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

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

Enjoying the podcast?

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

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

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

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

Episode Highlights:

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

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

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

• • Vegan diets may not provide sufficient Omega-3 fatty acids.

• • B12 and fatty acids like EPA and DHA play a vital role in disproving the idea that a vegan diet is enough for human nutrition.
  • Learn about the importance of supplementation for individuals following plant-based diets.

1. The Best Sources of Omega-3:

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

1. Addressing Concerns about Mercury in Fish:

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

1. The Accessibility of Omega-3 Testing:

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

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

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

 

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

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

Interested in our Lean for Life Membership?

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

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

Enjoying the podcast?

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

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

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

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

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

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

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

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

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

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

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

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

Links from this episode: 

DNRS: https://retrainingthebrain.com/

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

Oura ring: https://ouraring.com/ 

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

Interested in our Lean for Life Membership?

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

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

Enjoying the podcast?

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

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

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Episode Summary

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

Episode Highlights

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

Resources Mentioned

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

Connect with Us

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

 

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

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

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

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

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

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

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

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

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

Reference: 

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

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

Love it? Hate it? We’d love to hear your feedback!   Interested in our Lean for Life Membership?

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

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

Enjoying the podcast?

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

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

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

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

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

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

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

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

This week, Dr. Yael Joffe and I discuss:

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

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

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

· And so much more!

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

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

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

  Interested in our Lean for Life Membership?

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

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

Enjoying the podcast?

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

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

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

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

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

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

Watch our interview here!

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

Interested in our Lean for Life Membership?

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

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

Enjoying the podcast?

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

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

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

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

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

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

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

-       “What supplements should I take for PCOS?”

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

-       “Is saturated fat unhealthy?”

-       “Are vegan diets healthy?”

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

Ready to dive in? Lets go!

 

Interested in our Lean for Life Membership?

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

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

Enjoying the podcast?

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

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

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

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

In this episode, I discuss:

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

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

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

 

References used for this episode:  

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

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

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

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

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

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

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

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

 

Interested in our Lean for Life Membership?

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

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

Enjoying the podcast?

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

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

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

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

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

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

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

 

Ready to dive in? Listen here!

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

  Interested in our Lean for Life Membership?

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

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

Enjoying the podcast?

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

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

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

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

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

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

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

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

Let's get into it! 

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

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

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

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

IBS Case Study

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

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

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

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

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

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

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

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

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

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

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

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

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

Dr. Burns dishes on:

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

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

·      How does self-talk play a role?

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

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

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

·      What different lifestyle trends impact our lab levels?

·      Is it possible to prevent diseases with food alone?

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

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

Are you ready to stop dieting and start living? 

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

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

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

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

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

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

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

We answer these burning questions:

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

Take a listen, you won’t regret it!

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

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

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

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

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

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

Episode Summary

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

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

Episode Highlights

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

Resources Mentioned

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

Connect with Us

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

Ready to dive in? Listen here.

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

Today, we unpack:

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

Let’s get into it! 

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

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

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

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

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

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

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

We answer these questions and more:

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

Enjoy!

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

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

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

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

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

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

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

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

During our conversation, we discuss:

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

We hope you enjoy!

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

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

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

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

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

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

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

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

In our chat, we unpack:

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

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

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

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

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

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

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

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

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

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

During our conversation, we get into:

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

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

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

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

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

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

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

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

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

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

In this case study discussion, we unpack:

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

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

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

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

- Can you see positive results after eliminating foods?

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

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

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

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

 

Let’s jump in! 

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

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

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

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

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

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

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

Today, we do a huge deep dive into:

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

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

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

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

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

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

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

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

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

In our newest podcast episode, we unpack:

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

Let’s dig in! 😉 

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

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

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

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

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

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

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

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

Today, we cover:

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

Let’s get after it!

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

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

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

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

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

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

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

 

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

Today, we get into:

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

Take a listen! Your gut will thank you.

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

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

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

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

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

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

Melissa’s references for today’s topic:

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

Episode Summary

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

Episode Highlights

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

Resources Mentioned

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

Connect with Us

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

Ready to dive in? Listen here.

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

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

During our chat, we dive into:

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

Let’s get started!

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

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

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

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

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

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

Nikki’s references for this topic:

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

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

In our newest episode, we cover:

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

Dive into our newest episode!

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

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

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

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

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

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

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

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

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

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

Take a listen to our newest epsiode!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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