In today’s short and fiery episode, Courtney gets real about what it takes to finally stop tolerating feeling like crap and start taking ownership of your health. Because waiting for the “perfect time” — after the holidays, when life slows down, when the kids are older — only keeps you stuck in survival mode. And is just an excuse.

This is your reminder that you don’t need to overhaul your life overnight. You just need to make one decision to start — and let that small shift build momentum.

Tune in for the wake-up call you’ve been needing, and walk away with the clarity and motivation to take that first step toward feeling like yourself again.

In This Episode:

• The truth about why you’re still feeling stuck (even when you “know what to do”)
• How to recognize when your body’s whispers have turned into screams
• Why waiting for the “perfect time” never works
• The life-changing power of deciding that enough is enough

Resources & Links:

• Get Started Now: Courtney's Services
• Follow me on Instagram → @healthywithcourtneyy

In this episode of the Nourished Living Podcast, we’re talking all things protein, what it does in your body, how to know if you’re eating enough, simple ways to add more into your meals, and what to look for when choosing a protein powder that actually supports your health goals.

You’ll learn:

•  Why so many breakfasts (and lunches!) are low in protein — and how that affects your hunger and energy all day long
•  How to know if your meal has enough protein — without counting calories or tracking macros
•  Quick, easy, high-protein food and snack ideas
•  My go-to trick for checking if a food is truly high in protein
•  What I look for in a protein powder — and the brands I personally love

Whether you’re tired of feeling hungry all day, struggling with energy crashes, or just want to make smarter nutrition choices, this episode will help you build balanced, protein-rich meals that keep you full, satisfied, and thriving.

Protein Powders Mentioned in This Episode:

• Vital Proteins Collagen
• Ka’chava
• 1st Phorm
• Garden of Life
• Heart & Soil

Connect with Courtney: 

• If you’re ready to take your health to the next level, grab my ebook Glow From Within — your guide to nourishing your body with real food, balancing blood sugar, supporting your metabolism, and feeling your best from the inside out. Get Your Copy Here!
• Follow Courtney on Instagram: @healthywithcourtneyy

If you enjoyed this episode, it would mean so much if you:

•  Subscribe to the show
•  Leave a 5-star review
•  Share it with a friend who’s always asking what to eat for more energy

Let’s keep nourishing our bodies and living well — together.

Today’s episode is a deep dive into something that has completely shifted the way I view nourishment: food energetics. This is about way more than labels, calories, or macronutrients—this is about the life force behind your food and how it impacts your energy, emotions, and healing.

In this episode, I’ll walk you through the vibration of different foods—from pasture-raised meats to wild fish to fresh greens—and how they support your hormones, nervous system, and overall vitality.

Whether you’ve been feeling scattered, heavy, or just disconnected from your meals, this episode will help you reconnect and make more intuitive, nourishing choices that align with how you want to feel.

In this episode, we cover:

• What “food energetics” really means (and why it matters)
• How the quality of animal products impacts your mood + energy
• Grounding vs. expansive foods—and when you might crave each
• How to tune into your energetic cravings, not just your hunger cues
• Why food is more than fuel—it's communication with your body

If you’ve ever felt like something was missing from intuitive eating or nutrition advice, this could be the piece that finally clicks. This conversation will help you stop obsessing over food rules and start listening to your body on a deeper level.

If this episode resonated with you, please subscribe, leave a review, and share it with a friend who needs to hear this message. Your support means the world!

Connect with Courtney: 

• Instagram
• A Beginner's Guide to Holistic Living

In this powerful episode of the Nourished Living Podcast, Courtney Podany unpacks why traditional diets fail—and why it's not your fault. If you've been stuck in the cycle of calorie counting, food guilt, and all-or-nothing thinking, you're not alone.

Courtney shares practical, compassionate strategies to nourish your body without obsession, stabilize blood sugar, reduce cravings, and build lasting energy. This episode is for every woman who wants to ditch the diet drama and finally feel good in her body.

What You'll Learn:

• Diets are built to fail; you are not failing—you're being failed by the system.
• Your body needs fuel, not restriction. Eating too little can damage your metabolism and hormones.
• Prioritize more: more nutrients, color, satisfaction, and real food.
• Tuning into your body's natural cues is more powerful than any meal plan.
• Mindset matters: guilt doesn’t serve you, and one meal never “ruins” anything.

If this episode resonated with you, share it with a friend who’s ready to ditch the diet cycle. Be sure to subscribe to the Nourished Living Podcast, leave a review, and follow Courtney on Instagram for more practical tools and encouragement.

Connect with Courtney:

- Instagram

- Ready to take this a step further and really ditch the Diets for good? Check out Courtney's ebook, A Beginner's Guide to Holistic Living

This episode dives into holistic tools that help reduce stress, support your adrenals, and naturally calm the nervous system. 

Courtney explains how managing stress goes hand-in-hand with stabilizing blood sugar—and how our daily habits outside the kitchen play a huge role.

Courtney shares her favorite natural and accessible strategies to bring your body out of fight-or-flight and back into a restful, regulated state. From grounding barefoot on the earth to breathwork, morning sunlight, journaling, meditation, and even shaking off excess cortisol, this episode is packed with practical ways to support your mind, body, and blood sugar.

Whether you're feeling overwhelmed, fatigued, or just looking for more peace in your day, this episode will leave you feeling empowered and reconnected to what your body truly needs.

What You’ll Learn:

• Why stress is just as important as food when it comes to blood sugar balance
• How grounding and time in nature recalibrate your nervous system
• The surprising connection between shallow breathing and neck/shoulder tension
• A simple breathwork technique to reduce anxiety and calm your body
• How journaling clears mental clutter and reduces emotional overwhelm
• Why morning sunlight boosts mood, sleep, and vitamin D levels
• The science behind “shaking out” cortisol—and how it actually works
• Easy daily practices to feel more calm, steady, and in control

Resources Mentioned:

• A Beginner’s Guide to Holistic Living (Ebook) – Learn simple, powerful tools to support your digestion, blood sugar, stress, and overall well-being.
• Headspace App – Guided meditations 

Connect with Courtney:

• Instagram: @nourished_living_
• Work With Courtney

If you’re tired of the energy crashes, intense cravings, and brain fog that seem to show up no matter what you eat, this episode is for you. In this follow-up to the popular blood sugar episode (#3), I’m sharing seven everyday habits that go beyond food pairing to help you feel balanced, energized, and in control—without giving up carbs.

As a Type 1 Diabetic and Nutritional Therapist, I live and breathe blood sugar regulation, and I’m here to show you how simple shifts can make a big difference. Whether you’re new to this or looking to build on what you’ve already learned, these tools will support your body naturally.

In this episode, you’ll learn:

• Why blood sugar balance matters for everyone—not just diabetics
• What it means to “eat protein or fat first”—and why it works
• How a short walk after meals can lower glucose spikes
• Why going too long without eating throws your body out of balance
• The surprising connection between stress, sleep, and your blood sugar
• How strength training and smart snacking create long-term stability

Let’s Stay Connected:

If this episode resonated with you, it would mean the world if you’d leave a quick review. Your reviews help spread the message of nourishment over restriction—and help other women find this show!

👉 Be sure to hit “subscribe” so you don’t miss future episodes, and come say hi over on Instagram: @nourished_living_

• New to fitness and don't know where to start? Grab my FREE bodyweight workout! 
• Check Out My ebook: A Beginner’s Guide to Holistic Living
• Work with me

After the popular episode on detoxing your kitchen (Nourished Living Podcast Episode 11), we’re taking it one step further and talking about everyday items and spaces in your home that could be contributing to your toxic load—and how to swap them out without feeling overwhelmed.

This episode will give you the tools to make simple, powerful changes that support your energy, hormones, gut health, and overall well-being.

What You'll Learn:

• Easy, budget-friendly swaps for laundry detergents, dryer sheets, and air fresheners
• How houseplants can clean your air (yes, really!)
• Which water filters are worth the investment—and why they matter
• The truth about personal care products and how to choose cleaner options
• My favorite non-toxic brands you can trust

🔗 Links & Resources Mentioned:

• EWG Healthy Living App: https://www.ewg.org/apps/
• Laundry Swaps: Branch Basics, Truly Free, Molly’s Suds, Seventh Generation
• Water Filter Options: Berkey, Clearly Filtered, Epic Water, ZeroWater
• Shower Filters: Weddell Duo, Aquasana
• Personal Care Brands: Oliveda, Primally Pure, Honest Beauty, Native, Everyone, doTERRA

Special Invitation: Free Live Training!

Ditch the Diets:
🗓 Wednesday, June 25th
I’ll be teaching you how to nourish your body without rigid rules, diets, or deprivation. If you're ready for a more sustainable and empowering approach to health, this one’s for you.
🎟 Save your seat here

(Replay will be available to everyone who registers!)

👯‍♀️ Loved this episode?

Share it with a friend or tag me on Instagram @nourished_living_ with any changes you’re making in your home. I love seeing how you’re taking action!

In today’s episode of The Nourished Living Podcast, I sit down with Coach Katie Graham—mom, energy and connection coach for moms, podcast host, and creator of The Mom Connection—to talk about what it really takes to prioritize yourself without guilt, simplify your wellness habits, and grow into the version of yourself you’re envisioning.

Katie shares how overcomplicating health and wellness often leads to burnout, and why the best thing you can do is start small and stay consistent. From creating doable routines to giving yourself grace when life gets messy, we cover practical ways to stay grounded—especially during busy seasons like summer break.

Whether you're a mom feeling stretched thin or someone just beginning your wellness journey, this episode is packed with gentle reminders, mindset shifts, and actionable tips to help you feel empowered—not overwhelmed.

What We Talk About:

• Why health doesn’t have to be “all or nothing”
• How to start small and build consistent habits
• Giving yourself grace and dropping perfectionism
• Teaching kids healthy habits by modeling (not hiding) your routines
• How to navigate your day with intention—especially when plans change
• The power of waking up 10 minutes earlier for yourself
• Why forward-thinking helps reduce reactivity

Quotes We Loved:

“You don’t run a marathon overnight. You grow into your vision with small, consistent wins.”

“When you wake up before everyone else, even for just 10 minutes, it changes the tone of your entire day.” 

“Think about how you want to feel today—not just what needs to get done.”

 Connect with Katie:

• Instagram: @coach.katie.graham
• Podcast: The Mom Connection Podcast with Katie Graham on Apple & Spotify
• Learn More: Mom Community 

Connect with Courtney: 

• Instagram: @nourished_living_
• A Beginner's Guide to Holistic Living

Loved this episode? Be sure to subscribe and leave a review!

🎧 Until next time—stay nourished!

In today’s episode, we dive into one of my deepest passions: movement. Whether you’ve always loved working out or you’re just getting started, this episode is here to help you reframe exercise as something joyful, empowering, and foundational to long-term health—not just something to check off your to-do list.

You’ll Learn:

• Why movement matters far beyond aesthetics
• The physical, mental, and emotional benefits of regular exercise
• How walking can literally extend your life
• How sweating supports your body’s natural detox process
• Ways to sneak movement into your day

The only workout or movement you'll regret is the one that didn't happen.

Bonus: Be sure to check the link below for a FREE bodyweight workout you can do anywhere, anytime—no equipment required!

Links & Resources:

• 🔗 Download the FREE Full-Body Bodyweight Workout
• Dr. James DiNicoloantonio: "Every 1,000 steps you walk above 4,000 per day reduces the risk of dying early by 15%.
   Walking between 6,000 and 13,000 steps per day cuts that risk in HALF."

Connect With Courtney: 

• Instagram: @nourished_living_
• Nourished Living

If this episode inspired you to move your body or try something new, tag me on Instagram and let her know what you’re up to!
And don’t forget to subscribe, leave a review, or share this episode with someone who needs a little encouragement to get moving.

Remember: Movement is not punishment—it’s nourishment.

In this episode, I'm sharing a powerful mindset shift inspired by recent conversations with clients — and one that could transform how you approach your health goals. Spoiler alert: it doesn't have to be all or nothing! Whether it's 10 minutes of movement, focusing on one new habit, or building sustainable routines, this episode is packed with real-life strategies to help you feel your best without the pressure to be perfect.

I’m also walking you through my daily non-negotiables — the habits I prioritize no matter how busy life gets — including workouts, balanced meals, digestion support, hydration, supplements, and more.

If you've ever felt overwhelmed by all the wellness "shoulds" out there, this episode is your permission slip to simplify and start small. Consistency > perfection.

What You’ll Learn:

• Why 10 minutes a day really does make a difference
• How to ditch the all-or-nothing mindset
• My go-to wellness habits for digestion, energy, and better mood

Links & Resources:

NEW E-BOOK:

•  A Beginner’s Guide to Holistic Living: Nourish Your Body Naturally

Try LMNT Electrolytes:
 

•  Get a FREE LMNT Variety Pack with any purchase

Connect with Courtney: 

• Instagram: @nourished_living_

Enjoying the show?

Please consider subscribing, leaving a review, or sharing this episode with a friend who could use a reminder that progress is better than perfection.

Until next time, stay nourished!

In this episode, Courtney dives deep into a topic that affects nearly every aspect of our health—chronic inflammation. From persistent fatigue and bloating to stubborn weight gain and joint pain, many “normal” symptoms could be your body’s way of signaling it needs support.

What You'll Learn:

• The difference between acute inflammation vs. chronic inflammation
• Common signs of underlying inflammation you might be overlooking
• Top inflammatory foods to watch for
• How to read food labels for inflammatory ingredients
• Simple swaps and anti-inflammatory foods to add to your diet
• Why stress management plays a big role in your body’s inflammatory response

Whether you’ve been feeling foggy, irritable, bloated, or just “not like yourself,” this episode gives you practical, empowering steps to take today—no extreme diets required.

If you loved this episode, please take a moment to subscribe, rate, and leave a review! 

Connect with Courtney: 

• Instagram: @nourished_living_
• Work with Courtney: Nourished Living

We're welcoming our very first guest to the Nourished Living Podcast – Dr. Daniel McClelland! Daniel is a chiropractor, movement specialist, and nutrition advocate with a deep passion for helping people feel and perform at their best.

Together, we dive into:

• Daniel’s path from nutrition to chiropractic care
• What most people misunderstand about chiropractors
• His holistic approach to treating pain and promoting health
• The biopsychosocial model of pain – and why it matters
• How gut health and chronic pain are deeply connected
• Why nutrition is the "unicorn" of health
• Practical advice for desk workers to improve posture and movement

Whether you're curious about chiropractic, struggling with chronic pain, or simply want to better support your body, this episode is packed with insight and practical tips.

About Dr. Daniel McClelland:
Dr. Daniel holds a Bachelor's in Nutrition Science from Cal Poly and a Doctorate from Life West Chiropractic College. He’s worked in private practice and with Google’s Health & Wellness Centers. Daniel blends movement, recovery, and smart nutrition into a powerful, holistic approach. When he’s not working with patients, he’s chasing his twin toddlers, golfing, and staying active in the Bay Area.

Connect with Dr. Daniel McClelland: 

- Instagram: @dm_chiropractic

- Website

- Book An Appointment

Subscribe to the Nourished Living Podcast and leave a review if you loved this episode!

Connect with Courtney:

- Instagram: @nourished_living_

- Work with Courtney: Nourished Living

Ever feel like you’re constantly second-guessing what to eat or searching for the “perfect” health routine? In this episode, Courtney shares how to quiet the noise, tune into your body’s wisdom, and reconnect with your intuition — because your body already knows exactly what it needs.

You’ll learn how to slow down, recognize your body’s subtle signals, and rebuild trust with yourself so that food choices become effortless and aligned. Courtney also breaks down what intuitive eating actually looks like in real life (hint: it’s not just “eat whatever you want whenever you want”) and even shares a simple, practical at-home test to identify potential food sensitivities.

In This Episode, You’ll Learn:

• What intuition really is — and how it communicates through physical cues, emotions, and cravings
• Why your body “whispers before it yells” and how to catch those subtle messages early
• Simple daily practices to strengthen your intuition and slow down
• The truth about intuitive eating (and how it’s different from dieting)
• How to use the pulse test to discover if a food is causing stress in your body

Connect with Courtney:

• Free Glow-Up Affirmations — the perfect daily boost to help you stay grounded and connected. --> Grab them here
  
  
• Connect with Courtney on Instagram → @healthywithcourtneyy

Gut health has become a buzzword lately — and for good reason. It connects to nearly every part of your body: digestion, immunity, hormones, energy, mood, inflammation, skin health, and even chronic disease.

This is a high-level overview to get you started on your gut-healing journey, whether you’re dealing with fatigue, skin issues, digestive discomfort, food sensitivities, or just want to feel better overall.

In this episode, you’ll learn:

• What gut health really is — and why it goes far beyond digestion
• The powerful connection between your gut and your immune system, energy levels, and mood
• Why fiber is your gut’s best friend (and the best food sources to get it)
• How processed foods affect your microbiome — and what to eat instead
• Why variety in plant foods matters (eat the rainbow!)
• What probiotics are and when to use supplements
• Common gut disruptors like stress, poor sleep, medications, toxins, and alcohol
• Lifestyle habits that support and nurture a healthy gut long-term

Whether you’re just starting to explore gut health or you’re looking for ways to improve it, this episode will give you the tools to begin taking action today.

If you loved this episode, please take a moment to subscribe, rate, and leave a review! It helps this podcast get in front of more people who are in need of support on their health journey. Thank you, it means the world to me!

Related Episodes:

• Episode 11: Detox Your Kitchen in 10 Easy Steps

Connect with Courtney: 

Instagram: @nourished_living_

Work With Me: Nourished Living

So far on the Nourished Living Podcast, we've focused a lot on food — but today, we're shifting gears slightly... to your kitchen! In this episode, we're diving into 10 simple, practical swaps you can start making right now to detoxify your kitchen and reduce your daily toxin exposure. 

You'll learn:

• The shocking number of chemicals we are exposed to daily
• A brief history of how toxins became so common in our environments
• Why chemical exposure in your kitchen matters for your hormones, metabolism, and immune health
• How everyday items like non-stick pans, plastic utensils, and cleaning sprays could be contributing to toxin buildup
• How to start detoxifying without feeling overwhelmed or needing to overhaul everything at once

Resources Mentioned:

• EWG App (Environmental Working Group – scan and search product safety ratings)
• Episode 5: Provides The Dirty Dozen List & How to Choose Organic Produce
• Episode 8: Hydration Tips

Connect with Courtney: 

Instagram: @nourished_living_

Work With Me: Nourished Living

If you loved this episode, please share it with a friend who's working toward a healthier, toxin-free home! Don't forget to tag me — I’d love to see the changes you're making in your kitchen. 

Welcome to the first Q&A episode of the Nourished Living Podcast! I’m answering questions straight from you—my amazing listeners—about sugar, soda, supplements, fiber, cravings, and so much more. These are the kinds of real-world questions that come up all the time in my practice, and I’m breaking them down in a clear, practical way so you can take action and feel more confident in your health choices.

Here’s what I’m answering in today’s episode:

1. When you do not have access to fresh produce, is canned produce or frozen produce better?
2. How do I begin reducing sugar? How do I stop sugar cravings?
3. What are the best tips to make healthy choices and not have it feel like a chore or negative?
4. Diet soda or regular soda?
5. What does a balanced meal actually look like?
6. Are supplements necessary?
7. How do I know if I’m getting enough fiber?
8. What is one food you always have in your house?

This episode is jam-packed with real advice you can start using today.

If you enjoyed this episode, please take a moment to subscribe and leave a review, it helps more people find the show and stay empowered on their health journey.

Connect with Courtney: 

Instagram: @nourished_living_

Work With Me: Nourished Living

In this juicy episode, we’re diving deep into one of my favorite topics—digestion! Did you know poor digestion can be the root of everything from acne and anxiety to bloating, heartburn, and nutrient deficiencies? The good news? A few simple (and free!) strategies can make a world of difference in how you feel.

I’m breaking down what digestion actually is, why it matters more than you think, and how eating in a relaxed, parasympathetic state can be a total game-changer for your health. 

What You’ll Learn in This Episode:

• Why “you are what you eat” isn’t the full story
• The sneaky symptoms of poor digestion you might be ignoring
• What happens when you eat in a stressed-out (fight or flight) state
• How chewing your food properly supports digestion and prevents heartburn
• What the vagus nerve is and how to activate it for better gut health and calm
• My top 3 ways to shift into a “rest and digest” mode before meals

Simple Practices to Try:

1. Take 5 deep belly breaths before eating
2. Chew each bite 25–30 times
3. Gently massage your vagus nerve (I explain exactly how!)

If you enjoyed this episode, please take a moment to subscribe and leave a review-- it helps more people find the show and stay empowered on their health journey.

Resources:

• Visual Guide: Vagus Nerve

Connect with Courtney:

 
Instagram: @nourished_living_

Work With Me: Nourished Living

In this episode, we’re diving into one of the most important (and often overlooked) aspects of health—hydration. Did you know that an estimated 75% of Americans are chronically dehydrated? Water plays a crucial role in everything from digestion to energy levels, and today, I’m sharing four simple strategies to help you stay properly hydrated and feeling your best.

What You’ll Learn in This Episode:

• Why water is the most important nutrient for your body
• How to calculate your daily water needs (and adjust for coffee, tea, and other diuretics!)
• The role of electrolytes in hydration and how to get them naturally
•  Practical tips to make drinking enough water easy and effortless

Have a nutrition or wellness question you’d love for me to answer on the podcast? Send me a message over on Instagram @Nourished_Living_, and I’ll include it in a future Q&A episode!

If you enjoyed this episode, please take a moment to subscribe and leave a review—it helps more people find the show and stay empowered on their health journey. 

Connect with Courtney: 

Instagram: @nourished_living_

Work With Me: Nourished Living

In this episode, we dive into the topic of fats—why they’re essential, which ones to include in your diet, and which ones to avoid.

What You’ll Learn in This Episode:

• The role of healthy fats in hormone production, brain function, digestion, and overall health
• Why low-fat diet trends are outdated and what research actually says about fat consumption
• The best sources of healthy fats
• How smoke points affect cooking and which fats are best for different heat levels
• Healthier snack brands that avoid harmful seed oils

Healthy Fat Sources to Include:

• Fatty fish (salmon, sardines, mackerel)
• Nuts & seeds
• Olives & olive oil 
• Avocado & avocado oil
• Coconut & coconut oil
• Butter & ghee
• Egg yolks & beef

Fats to Avoid or Minimize:

• Canola oil, vegetable oil, soybean oil, corn oil, grape seed oil, sunflower oil, safflower oil
• Margarine & hydrogenated oils

Cooking with Fats: Understanding Smoke Points

• Olive oil – Best for sauteing & salad dressings (~300°F)
• Butter & coconut oil – Moderate heat (~350°F)
• Ghee – High heat (~450°F)
• Avocado oil – Very high heat (~500°F)

Resources:

• Screenshot the included lists of healthy fats, the oils to avoid, and smoke point temperatures for easy grocery shopping
• Follow Seed Oil Scout (@seedoilscout) on Instagram for restaurant recommendations that avoid seed oils
• Smoke Point Resource
• Want your nutrition or holistic wellness question answered in a future episode? Send me a DM on Instagram @nourished_living_

Thanks for tuning in! If you found this episode helpful, please share it with a friend and leave a review—it helps the podcast reach more people looking to improve their health! I appreciate the support!

Connect with Courtney: 

Instagram: @nourished_living_

Work With Me: Nourished Living

In today’s short and sweet episode, we’re talking about simple and realistic food swaps that can make a big difference in your health. If you’ve ever felt stuck in a food rut or unsure of what to eat, this episode is for you!

What You’ll Learn in This Episode:

• How to easily increase your protein intake with simple swaps like Greek yogurt, chickpea pasta, and quinoa
• Ways to add more healthy fats to your meals to keep cravings in check and energy steady
• Smart substitutions to get more fruits and veggies into your daily routine
• The best natural sugar swaps for baking so you can enjoy treats without the crash

If you found this episode helpful, I’d love for you to subscribe, leave a review, and share it with a friend! Your support helps me continue creating valuable content to help you live your healthiest, most vibrant life. I appreciate your support!

Connect with Courtney: 

Instagram: @nourished_living_

Work With Me: Nourished Living

In this episode, we're diving into the incredible benefits of fruits and vegetables, myth-busting the idea that eating healthy is always expensive, and exploring the essential role of minerals in our bodies.

What You’ll Learn in This Episode:

• Why produce is essential for overall health and how each color supports different body functions
•  The truth about organic vs. non-organic produce (spoiler: you don’t have to buy everything organic!)
•  The Dirty Dozen list—fruits and veggies that are best to buy organic
•  Adding more nutrient-dense foods (rather than focusing on elimination) could be the key to feeling better.

Save This! I’ve included the 2024 Dirty Dozen list—screenshot it for your next grocery trip & be sure to buy these organically!

Strawberries

Spinach

Kale, collard, and mustard greens

Grapes

Peaches

Pears

Nectarines

Apples

Bell and hot peppers

Cherries

Blueberries

Green beans

Loved this episode? Share it with a friend & leave a review - it helps more people find the podcast! I appreciate your support! 

Resources Mentioned:

• Environmental Working Group Dirty Dozen List

Connect with Courtney: 

Instagram: @nourished_living_

Work With Me: Nourished Living

In this episode, we’re diving deep into nutrition labels and ingredients—helping you navigate the grocery store with confidence so you can make the best choices for your health.

If you’ve ever felt overwhelmed by all the different brands and confusing labels, this episode is for you! I’ll break down what to look for, what to avoid, and why ingredients matter more than marketing claims.

What You’ll Learn in This Episode:

• Why ingredients matter more than the nutrition facts panel
• The top ingredients to avoid (like trans fats, artificial dyes, and hidden sugars)
• The many names sugar can hide under—so you don’t get tricked!
• The truth about natural flavors and why they can be misleading

Resources Mentioned:

• New York Times article on natural flavors

Loved this episode? Share it with a friend & leave a review—it helps more people find the podcast! I appreciate your support!

Connect with Courtney: 

Instagram: @nourished_living_

Work With Me: Nourished Living

In this episode, we’re diving deep into blood sugar regulation—why it matters, how it affects your energy levels, and simple ways to keep it balanced throughout the day.

What You’ll Learn in This Episode:
- What blood sugar regulation actually means
- Signs of uncontrolled blood sugar (fatigue, cravings, weight gain & more)
- Signs of balanced blood sugar (steady energy, fewer cravings, better sleep)
- The secret to keeping blood sugar stable every time you eat
- Easy meal & snack ideas that support blood sugar balance

If you’ve been struggling with low energy, mood swings, or sugar cravings, this episode is packed with actionable tips to help you feel your best!

If you found this episode helpful, be sure to subscribe, leave a review, and share with a friend who could use these simple health tips! I appreciate your support!

Connect with Courtney: 

Instagram: @nourished_living_

Work With Me: Nourished Living

The holidays are full of joy, celebration, and connection, but they can also feel like a season of overindulgence with the “I’ll start again in January” mindset. 

In this episode of The Nourished Living Podcast, Courtney shares practical tips and mindset shifts to help you stay on track with your health goals while still enjoying the festivities. 

From Halloween candy to Thanksgiving pie and holiday parties galore, you’ll learn how to navigate this season with balance, consistency, and grace.

What You’ll Learn:

• Why the “all or nothing” mindset is holding you back—and what to do instead
• Simple strategies for staying consistent at holiday parties and events
• How to support your digestion, blood sugar, and energy during big meals
• Practical tips for managing holiday stress without burning out
• The importance of balance, boundaries, and giving yourself grace
• A powerful reminder: you are allowed to say no and set boundaries

Resources & Links Mentioned in This Episode:

• Grab your free affirmations here
• Connect with Courtney on Instagram: @healthywithcourtneyy
  
  

If you loved this episode, please share it with a friend and leave a review—it helps more women find encouragement, balance, and support during the holiday season.

In this episode of the Nourished Living Podcast, I’m sharing three simple, sustainable nutrition shifts you can start implementing today to feel better, boost energy, and support your health—without restrictive diets or complicated meal plans.

You'll learn:
- Why nutrient-dense foods keep you fuller longer and help reduce cravings
- How to eat the rainbow for a variety of essential vitamins and minerals
- The benefits of eating seasonally and how it supports optimal health

These small but powerful changes can help with everything from reducing inflammation and brain fog to increasing energy levels and balancing blood sugar—without feeling deprived!

If you found this episode helpful, be sure to subscribe, leave a review, and share with a friend who could use these simple health tips! I appreciate your support!

Connect with Courtney: 

Instagram: @nourished_living_

Work With Me: Nourished Living

Episode 1: Welcome to the Nourished Living Podcast!

Welcome to the very first episode of the Nourished Living Podcast! I’m your host, Courtney Podany, a Nutritional Therapy Practitioner and Certified Personal Trainer, and I couldn’t be more excited to kick off this journey with you.

In this episode, I’m sharing my personal health journey, from being diagnosed with Type 1 Diabetes in my late twenties to discovering nutritional therapy—a path that not only transformed my own health but also became the foundation of my career.

You'll hear:
- My story of navigating a shocking health diagnosis and finding true healing beyond conventional advice
- How I transitioned from personal training to a holistic approach that includes nutrition, movement, and lifestyle
- What you can expect from this podcast—real, evidence-backed strategies to improve digestion, balance blood sugar, reduce inflammation, and feel your best

I believe that health is our greatest wealth, and my goal is to help you ditch diets, embrace real food, and feel amazing in your body without restriction.

Thank you for being here! I can’t wait to grow this community and share practical tools to help you live a nourished, vibrant life. 

If you found this episode helpful, be sure to subscribe, leave a review, and share with a friend who could use these simple health tips! I appreciate your support!

Connect with Courtney: 

Instagram: @nourished_living_

Work With Me: Nourished Living

In this episode of the Nourished Living Podcast, I’m diving deep into how we can strengthen and support our immune systems, especially as we move into cold and flu season. If you’re already feeling the back-to-school germs making their way through your home (like they are in mine!), this episode will give you practical, holistic tools to stay well.

We’ll cover:

• How your gut and your immune system are closely connected
• The role of carbs, proteins, fats, and antioxidants in immune health
• The best immune-boosting foods and snacks to keep in rotation
• How hydration, sleep, and movement keep your immune defenses strong
• Simple homeopathic remedies for kids and adults when colds hit

By focusing on real foods, balanced meals, and supportive lifestyle habits, you’ll be better equipped to keep your immune system strong and recover faster when illness does strike.

Kids Homeopathic Medication: 

• Zarbee's
• Hyland's
• Genexa
• Boiron
• Little Remedies

Adult Homeopathic Medication: 

• Sambucol
• Beekeeper's Naturals
• Genexa
• Boiron

Work With Courtney:

• Free Affirmations
• Real Food Reset self-paced course
• Connect on Instagram: @nourished_living_

In this episode of the Nourished Living Podcast, Courtney explores the rich, grounding energy of fall and how we can align our nourishment, movement, and rituals with the season. As nature slows down, our bodies crave comfort, warmth, and restoration—and fall foods and practices provide exactly that.

You’ll discover:

• Seasonal foods that naturally ground and support your immune system 
• Warming spices and cozy recipes perfect for autumn 
• Restorative teas that balance digestion, immunity, and energy 
• Grounding rituals like breathwork, journaling, and chakra support 
• Ways to shift your movement into alignment with fall’s slower, restorative rhythm

Fall is more than just a season—it’s an invitation to reflect, release, and root down before winter’s deep rest. Tune in for your complete fall toolkit filled with foods, practices, and rituals to keep you grounded, cozy, and nourished.

Connect with Courtney: 

• FREE - Your Glow Up Affirmations: Rewire Your Thoughts and Step Into a More Confident, Empowered Version of Yourself
• Real Food Reset Self-Paced Course: No more dieting. No more guessing. Just real food and real results.
• Instagram: @nourished_living_

Are you tired of buying fresh fruits and veggies only to find them wilted, mushy, or spoiled just a few days later? In this episode of the Nourished Living Podcast, I’m sharing my favorite hacks to keep your produce fresher for longer—so you can save money, reduce food waste, and always have ingredients ready when you need them.

From freezing herbs and ginger in ice cube trays, to the best way to store carrots, celery, potatoes, avocados, and even bread—you’ll walk away with simple, practical tips you can start using today. 

Here’s what you’ll learn in this episode:

• The best ways to store fruits, veggies, and herbs to extend their shelf life
• How to freeze garlic, ginger, and tomato paste for easy, no-waste cooking
• Simple tricks to revive stale bread and wilted greens
• Why glass storage and reusable produce bags are game changers for your health

If you’ve ever felt frustrated throwing away spoiled food, this episode is for you. Grab a notebook, or just bookmark these hacks for the next time you go grocery shopping!

Don’t forget to grab your free set of affirmations designed to rewire your mindset, boost your confidence, and help you step into the most empowered version of yourself. The world needs you shining!

Click here to download 'Your Glow Up Affirmations' now!

Connect with Courtney:

- Instagram: @nourished_living_

In this episode of the Nourished Living Podcast, Courtney sits down with Dr. Carolina Arreola, a Licensed Naturopathic Doctor specializing in gut health, hormones, and digestive care. Together, they dive into one of the most misunderstood issues: heartburn.

You’ll learn:

• How a root-cause approach differs from conventional care
• Why antacids may worsen digestive issues over time
• Signs and symptoms of low stomach acid you may not recognize
• Lifestyle and stress factors that play a major role in gut health
• Simple daily habits to support digestion and prevent heartburn naturally

Whether you deal with reflux, bloating, or just want to support your digestion in a natural way, this episode is packed with insights and practical tips to help you find relief.

Explore More From Dr. Arreola:

• Website & Services
• Read Client Testimonials 
• Self-Paced Heartburn Healing Program
• Free Heartburn Healing Quick start Guide
• Book a Free Discovery Call

Follow Dr. Arreola on Social for Gut Health Tips that Actually Make Sense:

• TikTok: @dr.arreola
• Instagram: @dr.arreola 

Connect with Courtney:

• Instagram: @nourished_living_
• Free Glow-Up Affirmations Audio! 

If you struggle with heartburn, bloating, fullness after meals, or indigestion, this episode is packed with tools to help you find lasting relief.

In today’s episode of the Nourished Living Podcast, I’m diving deep into the surprising connection between stomach acid and heartburn. You’ll learn why so many Americans struggle with low stomach acid, how this impacts digestion, nutrient absorption, and overall health, and what natural steps you can take to restore balance—without relying on band-aid solutions like antacids.

I’ll also share simple, practical strategies you can start using today to support healthy digestion, from mindful eating practices to natural remedies like digestive bitters, lemon water, and apple cider vinegar. Plus, I talk about my own stress-relief habit that takes less than two minutes and helps me reset during busy mom life.

What you’ll learn in this episode:

• Why 90% of Americans may actually have low stomach acid
• How low stomach acid contributes to heartburn, bloating, and indigestion
• The hidden risks of long-term antacid use
• Daily practices to support digestion and naturally boost stomach acid
• Foods and lifestyle shifts that can soothe heartburn and improve gut health

Listen in and discover how to heal your digestion from the root cause—so you can truly absorb and benefit from the nourishing foods you eat.

🔗 Resources & Links Mentioned:

• Episode 20: Quick Stress Relief Practices
  
  
• Your Glow Up Daily Affirmations (audio + transcript) → Grab them here
  
  
• Connect with me on Instagram: @nourished_living_
• Urban Moonshine Digestive Bitters on Amazon

In this episode of the Nourished Living Podcast, I’m joined by my dear friend and intuitive guide, Courtney from QuartzDream. We dive into all things manifestation, tarot, birth charts, energy work, and how to co-create the life you truly desire—starting with your own inner healing.

Courtney shares her personal story of transitioning from the corporate world into spiritual entrepreneurship, the power of working with your own energy and intuition, and how tools like tarot, astrology, and somatic practices can help guide your growth and align you with your purpose.

Whether you’re already on a spiritual path or just starting to explore beyond the physical body, this conversation will leave you feeling grounded, inspired, and more connected to your own magic.

We cover:

• How to align with your soul’s purpose using astrology and birth charts
• How tarot cards mirror your inner world and help you gain clarity
• What it actually means to “raise your vibration”
• Practical manifestation tips that go deeper than “just be positive”
• Letting go of hustle culture and tuning into intuitive guidance

Connect with Courtney Sprung:

• Instagram: @goodwitchxbadbitch
• Website: www.quartzdream.com
• Book a session: Quartz Dream

Connect with Courtney Podany:

• Instagram: @nourished_living_
• Getting Started: A Beginner's Guide to Holistic Living Ebook

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