Nourished & Free: The Podcast – Details, episodes & analysis

Is your period irregular? Maybe it's been for a few months or possibly for years. Whether you're looking for ways to restore balance in your menstrual cycle, want to understand why this is happening to your body, or are looking to take the next steps to support your fertility journey, this episode has the answers for you.

Join us as we chat with the incredible Lindsey Lusson, a registered dietitian specializing in period recovery and infertility. Lindsey explains what hypothalamic amenorrhea is and why it wreaks havoc on your health. 

We explore why your favorite workout routine might be sabotaging your hormones, how under fueling impacts not just your menstrual cycle and the importance of addressing physical and psychological factors for a full recovery.

Get ready to empower yourself with knowledge and take control of your menstrual health.

TOPICS COVERED 👇
Introduction to Hypothalamic Amenorrhea (00:00)
Hormone Replacement Therapy vs. Birth Control (10:32)
Importance of Menstrual Health (12:32)
Consequences of Hypothalamic Amenorrhea (16:25)
Nutritional Strategies (21:21)
psychological challenges (28:28)
Body Fat and Menstrual Health (32:53)
Menstrual Cycle Phases (37:50)
Nutritional Needs During Menstruation (40:05)
Period Pain (42:55)
Cycle as a Report Card (45:41)

RESOURCES MENTIONED:

"Why Are You Overeating?" Quiz

Follow Lindsey on socials: @Food.Freedom.Fertility

Lindsey's website

Lindsey's Lab Guide

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Have you ever wondered WHY strength training is so important? Is it superior to other types of exercise? Dr. Joey Muñoz, a leading fitness coach and educator, is explaining the science, benefits and potential risks of strength training.

Lifting heavy weights might seem a little intimidating, especially if you're more used to cardio. But today, I wanted to bring Dr. Joey on to show you why strength training can positively impact how you feel and doesn't have to be so daunting.

Tune in to hear Dr. Joey debunk common strength training myths, from whether you need to eat protein within that 30-minute window to fasting before your workout. Get ready to transform your body and your mindset.

TOPICS COVERED 👇
Benefits of muscle mass (05:30)
Building muscle as you age (06:08)
Bone Density and Resistance Training (08:03)
Reducing the risk of chronic diseases (09:54)
Short-term benefits (14:29)
Psychological benefits (18:00)
Risks of strength training (19:44)
Powerlifting vs. Bodybuilding (23:35)
Aesthetic goals in fitness (26:30)
Fitness as a gateway to healthy behaviors (27:47)
Stress management through exercise (30:13)
Nutrition to support muscle growth (32:18)
Pre-workout nutrition myths (37:12)

RESOURCES MENTIONED
Instagram @dr.joeymunoz
Dr. Joey's website
Free blueprint to be Fit4Life

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🔥 My Signature 4-Month Program, Nourished & Free®
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Ever wonder if you might have binge eating disorder? This episode is for you. I break down what binge eating is, how common it is, and what the diagnostic criteria are. You'll get a clear picture of the serious health effects and learn about some practical ways to manage it.

In this episode I talk about different treatment options, like cognitive behavioral therapy and nutrition interventions, focusing on finding a balanced approach to food and eating.

If you think you might be struggling with binge eating, I encourage you to seek support and resources. This episode highlights the value of community and professional help in overcoming binge eating. Whether you're looking for ways to understand binge eating better or need some straightforward advice on managing and recovering from it, this episode has got you covered.

Tune in to find out how to get help and start your journey to a healthier, more nourished life.

Resources mentioned:

Can You Be Addicted To Food? Episode 🎙️ 

What's the Difference Between Emotional Eating and Binge Eating? Episode 🎙️ 

Am I Bingeing or Am I Overeating? Episode 🎙️ 

Shop my guides here 🛍️ 

Understanding Binge Eating Disorder blog article 📖

TOPICS COVERED 👇 
Understanding Binge Eating (2:18)
Characteristics of Binge Eating Disorder (3:11)
Diagnostic Criteria for Binge Eating Disorder (4:22)
Prevalence of Binge Eating Disorder (7:00)
Binge Eating Disorder in Children & Adolescents (9:40)
Treatment and Management of Binge Eating Disorder (13:09)
Nutrition Interventions (18:20)

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LEARN MORE
🔥 My Signature 4-Month Program, Nourished & Free®
📲 Follow me on Instagram (you'll get to know me pretty quickly!)
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Do you feel like you may be addicted to food, especially those tempting salty and sugary foods? In this episode, I'm diving deep into the heated debate over food addiction. Is it a real thing? Can it be officially diagnosed?

Is there solid evidence to compare the effects of food on the brain to that of drugs? I'll tackle this and the psychological fallout of demonizing our favorite treats. Plus, I've got insights and resources for anyone feeling at the mercy of their eating habits.

So... are you ready to get some understanding of what you feel is food addiction? Hit play and free yourself from the confusion surrounding your relationship with food!

Resources mentioned:
Systematic review of 32 studies re: neuroimaging of those with bulimia nervosa and binge eating disorder
2018 paper published in Neuropsychopharmacology debating the addition of food addiction to the DSM

TOPICS COVERED 👇 
The concept of food addiction (00:00)
The argument for and against food addiction (02:09)
Defining addiction and comparing food and drug addiction (04:01) 
The Yale Food Addiction Scale (04:54)
Debate on the existence of food addiction (08:10) 
Factors influencing the perception of food addiction (10:42) 
Summary and approach to overcoming food addiction (06:54)

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LEARN MORE
🔥 My Signature 4-Month Program, Nourished & Free®
📲 Follow me on Instagram (you'll get to know me pretty quickly!)
📖 Check out my Blog for tons of helpful articles

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Varvara once had a healthy relationship with food, until she moved to the US, where everything changed. Suddenly thrust into the frenzy of American weight-loss culture, she felt like the odd one out in a sea of "lose weight quick" mantras. Varvara found herself in a rut, loathing her reflection in photos and videos.

As someone who loves to travel, V was determined to break free from binge eating and reclaim her confidence, and that's when she came across my Nourished & Free program.

In this episode, we talk about her wins, struggles, and transformation in her life, career and mind. So, if you're itching to ditch the self-doubt and feel confident in your skin, this episode is a must-listen!

TOPICS COVERED 👇 
Varvara's Background (02:58) 
Shift in her mindset and behavior around food in her 30s (03:48) 
Joining a rigorous weight loss program (05:19) 
Started to binge eat (6:00)
The effect of body image on Varvara's leadership role (11:16)
Impact of mindset on her behavior (15:42)
Coping with Weight Gain (22:45)
Understanding body fluctuations (25:05) 
Normalizing body weight changes (27:28)
Tools for coping with changes (29:03) 
Embracing discomfort in the process (33:32) 
Why Varvara decided to join Nourished & Free (36:34) 
Her breakthrough moments & impact of the program (41:38)
Maintaining progress and confidence (42:40)

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LEARN MORE
🔥 My Signature 4-Month Program, Nourished & Free®
📲 Follow me on Instagram (you'll get to know me pretty quickly!)
📖 Check out my Blog for tons of helpful articles

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Join me and my husband Vinnie as we react to the Netflix documentary "Hack Your Health: The Secrets of Your Gut." We're dissecting the pros and cons of this 'life-changing' documentary (as my husband called it).

From the intriguing insights and studies to the eyebrow-raising moments where Vinnie thought a warning should be displayed (or the rating changed to 'R'), we're dishing out our honest opinions.

Whether you're a health enthusiast or looking to learn more about your gut, and want to know if 'Hack Your Health' is worth your time, tune in as we reveal our honest and unfiltered thoughts to each other on this episode from the perspective of a registered dietitian + my husband (representing the average Joe).

Resources mentioned:
Our previous episode about the "You Are What Eat" Netflix documentary

Share your thoughts with me! michelle@yatesnutrition.com

TOPICS COVERED 👇
Initial thoughts on the documentary (03:01)
Pros (09:49)
Adding not taking away food (09:50)
Lack of shaming (13:31)
Competitive eater's loss of hunger and fullness signals (16:49)
Reawakening the senses (17:44)
Cons (19:56)
Fecal transplant (20:01)
Tim Spector's role (22:50)
Mixed messages and misleading implications (29:07)
Unclear microbiome mapping (31:47)
Misleading information about stool testing (00:34:05)
Subtle promotion of at-home stool tests (00:36:18)
Our rating of the documentary (00:37:25)
Would we try the smoothie (00:39:23)
Romanticizing fruits and vegetables (00:40:49)

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Support the show

LEARN MORE
🔥 My Signature 4-Month Program, Nourished & Free®
📲 Follow me on Instagram (you'll get to know me pretty quickly!)
📖 Check out my Blog for tons of helpful articles

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Have you ever tried a food sensitivity test and felt more confused than ever (or STRESSED than ever)? In this episode, I'm joined by Dr. Andrea Love, a renowned microbiologist and immunologist to uncover the truth behind these popular but MAJORLY misleading tests.

We explore how these tests can fuel anxiety around food choices and dietary restrictions. It's time to question the hype and understand the science behind these tests.

Are food sensitivity tests truly beneficial or just another health trend gone wrong

Plus we discuss the responsibility of healthcare practitioners. Are they inadvertently endorsing tests that lack scientific validation for their own monetary gain? Tune in to get the real scoop, be educated by the best and empower yourself with knowledge.

Resources mentioned:
Lyme disease diet episode

More from Dr. Andrea Love:
Website
Subscribe to her newsletter
American Lyme Disease Foundation
Instagram
Threads

TOPICS COVERED 👇 
Misconceptions related to food sensitivity tests (03:16)
The lack of FDA approval and regulation (06:21)
The science behind food allergies (12:05)
Explaining food intolerances (19:32)
The difference between food sensitivity and intolerance (24:06)
IgG antibodies and misconceptions (25:13)
The challenges in diagnosing food intolerance (31:06)
Harmful impact of misleading tests (34:03)
Influence of wellness influencers and experts (39:50) 
Impact on quality of life caused by misleading tests (43:46)
Elimination Diets and Food Intolerance (51:56)

ARTICLE
Read the article associated with this episode HERE

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LEARN MORE
🔥 My Signature 4-Month Program, Nourished & Free®
📲 Follow me on Instagram (you'll get to know me pretty quickly!)
📖 Check out my Blog for tons of helpful articles

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Are you ready to challenge everything you thought you knew about intuitive eating and the anti-diet movement? As someone who has been a huge fan of intuitive eating, lately I've started to see some flaws in it.

Have you ever questioned the cherry-picked data and misleading narratives these intuitive eating coaches push? And what about the contradiction between intuitive eating's support for body autonomy and its rejection of intentional weight loss? These are just two of the 5 icks I open up about in today's episode.

As a reminder what I share is just my take, it might not hit home for everyone who's into intuitive eating, anti-diet vibes, or Health at Every Size. These are just my general observations and I'd love to hear what you think too!

Resources mentioned:
Blog post (find all the references / research mentioned here)
Email me
Deep dive episode on Health At Every Size

TOPICS COVERED 👇 
Ick 1: The overcorrection around food morality (00:01:01) 
Ick 2: Cherry-picked and misleading data (00:07:50)
"95% of diets fail" (00:09:06)
Starvation mode (00:13:33)
The concept that obesity does not negatively impact health (00:22:27)
BMI and Body Fat Percentage (00:34:09)
Ick 3: Intentional weight loss debate (00:36:28)
Ick 4: Feelings vs. Facts (00:43:15)
Ick 5: Concerns about intuitive eating coaches (00:46:59)
Why I struggle supporting Intuitive Eating (00:49:28)

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LEARN MORE
🔥 My Signature 4-Month Program, Nourished & Free®
📲 Follow me on Instagram (you'll get to know me pretty quickly!)
📖 Check out my Blog for tons of helpful articles

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Do you ever wonder if organic food is really worth the extra cost? Well, today I'm joined by Dr. Adrian Chavez, and we chat about what exactly sets organic produce apart, especially when it comes to things like pesticides and nutritional value.

Adrian is ready to debunk some common misconceptions and shed light on the actual impact of pesticides on our bodies. We explore what the persuasive power of organic food marketing is. Is it influencing our choices more than we realize? Plus, we take a closer look at the contentious "Dirty Dozen" list. Is it a helpful guide or a source of unnecessary worry?

Stay tuned as we encourage you to keep an open mind and ask the hard questions. After all, the most empowered consumer is an informed one!

TOPICS COVERED 👇
Misconceptions about Organic Foods (00:01:26)
Definition of Organic (00:02:36)
Pesticides and Health Concerns (00:03:00
Nutrient Content of Organic Foods (00:07:54)
Cost and Accessibility of Organic Foods (00:13:12)
Pesticide Residue (00:16:05)
Regulation of Organic Pesticides (00:21:23)
Neurotoxic and Hormone Disruption (00:22:35)
Financial Considerations of Organic Produce (00:23:44)
Organic Farming Practices (00:24:30)
Long-Term Studies on Organic Food (00:27:25)
Regulation Differences in Europe and America (00:30:15)
Dirty Dozen List (00:37:30)
Organic vs Conventionally Grown Produce(00:42:52)
Sustainable Habits (00:46:10)

Dr. Adrian Chavez Links:
Instagram
Website
The Nutrition Science Podcast
➝Adrian's Organic vs Grass Fed vs Free Range episode

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Support the show

LEARN MORE
🔥 My Signature 4-Month Program, Nourished & Free®
📲 Follow me on Instagram (you'll get to know me pretty quickly!)
📖 Check out my Blog for tons of helpful articles

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Are you ready to be inspired by a life-changing health journey? One that has been decades in the making...

In this episode, I'm joined by Sharlette, my past client, and she opens up about her lifelong battle with weight and diet, from struggling in her teens and drinking SlimFast, taking weight loss injections in her 20s to binge eating in her 50s.

We discussed Sharlette's diet history, why now was the perfect time for her to make a lifelong change and how my program Nourished & Free supported her to eat freely, find joy in moving her body, and be free from the shackles of weight loss pressure.

Ready to embark on your path to feeling free from the food noise clogging your brain? Let Sharlette's story inspire you to take that first step. Hit play now and be ready to be inspired!

TOPICS COVERED 👇
Sharlette's Journey with Food (00:01:23)
Struggling with Diets (00:02:49)
Binge Eating in High School (05:55)
Struggles with Weight Loss (08:18)
Negative Relationship with Food (11:10)
Initial Thoughts About Nourished and Free Program (14:21)
Sharlette's Transformation in her Approach to Food (17:54)
Physical and Mental Changes (21:54)
Freedom from Dieting (23:36)
Finding Joy in Exercise (25:32)
Advice for Joining the Program (27:15)
Long-term Transformation and Freedom (33:18)
Intuitive Eating and Structure (40:08)
Moving Forward and Self-coaching (46:13)

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Support the show

LEARN MORE
🔥 My Signature 4-Month Program, Nourished & Free®
📲 Follow me on Instagram (you'll get to know me pretty quickly!)
📖 Check out my Blog for tons of helpful articles

SHOW SOME LOVE
⭐️ Loved this episode? Leave a 5 star rating on Apple podcasts or Spotify (thank you!)
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