Back

Explore every episode of the podcast The Millennial Nutritionist

Dive into the complete episode list for The Millennial Nutritionist. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.

Rows per page:

1–50 of 134

TitlePub. DateDuration
133: Vitamins and Minerals for Pregnancy | Which Foods Should you be Eating More of??16 Aug 202400:26:44

Bada Bean Discount Link: www.badabeansnacks.com/themillennialnutritionist

Use code "THEMILLENNIALNUTRITIONIST" at checkout for 15% off


Summary:

  • Folate/ Folic Acid

  • Iron

  • Iodine

  • Choline

  • Calcium

  • Vitamin D

  • Specific Foods to Add in During Pregnancy

  • Example Meal Plan 

Links Mentioned:

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership

Email List Sign Up- https://themillennialnutritionist.com/weekly-wrap

Instagram- https://www.instagram.com/the.millennial.nutritionist/

Tiktok- https://www.tiktok.com/@millennialnutritionist?lang=en

Youtube- https://www.youtube.com/c/themillennialnutritionist


132: Ultimate Breakfast Guide for Weight Loss 09 Aug 202400:29:45

Summary:

  • Does breakfast actually help us to lose weight?

  • What can breakfast help with?

  • How to build a healthy breakfast

  • Correcting/ balancing common breakfast meals that I see with clients

  • 3 habits that are preventing you from eating a healthy breakfast

Links Mentioned:

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership

Email List Sign Up- https://themillennialnutritionist.com/weekly-wrap

Instagram- https://www.instagram.com/the.millennial.nutritionist/

Tiktok- https://www.tiktok.com/@millennialnutritionist?lang=en


Youtube- https://www.youtube.com/c/themillennialnutritionist

123: What is the Mediterranean Diet and How Can I Start?03 May 202400:36:18

Summary:

  • What is the mediterranean diet?

  • Are there specific guidelines for what to include/ avoid?

  • Is it all or nothing or more so helpful tips to incorporate?

  • Difference between mediterranean diet and the standard american diet?

  • Why is the mediterranean regarded as so healthy for us to follow?

  • What are some healthy kitchen hacks for recipes, including substitutions, prep tips, and timesaving suggestions?

  • What’s your biggest tip for us to start right now?

Links Mentioned:

  • Receive 20% off of the book by using code MILLENIAL for 20% off on their website

Email List Sign Up- https://themillennialnutritionist.com/weekly-wrap

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Instagram- https://www.instagram.com/the.millennial.nutritionist/

Tiktok- https://www.tiktok.com/@millennialnutritionist?lang=en

Youtube- https://www.youtube.com/c/themillennialnutritionist

033: Tips for Making Grocery Shopping Convenient & Healthy + Continuous Glucose Monitoring for Weight Loss29 Jun 202200:39:51

At The Millennial Nutritionist, we’re kind of famous for helping people make healthy choices when they go out to eat, but grocery shopping is a huge component of long term weight loss. Having ingredients to quickly prep healthy meals and snacks throughout the week will set you up for success. Grocery shopping can be overwhelming, expensive, and time consuming, so in this episode, TMN Coach Courtney McMahan, RD, LDN is joining us to share tips and strategies to make your shopping easier, healthier, and more budget-friendly.

Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/services

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership

Resources mentioned:

  • Moneycontrol: Can continuous glucose monitoring devices help you lose weight?

A few healthy grocery shopping tips we cover are:

  • It’s okay to go grocery shopping more than once per week. Try utilizing services like Instacart or your local grocery store’s pickup options to save time on your grocery trips each week.
  • Have a few sauce or dressing ingredients on hand to quickly put together something delicious to drizzle over veggies and protein. Most ingredients like oil, vinegar, and seasonings are shelf stable so they last a long time.
  • Don’t be afraid to stock up on canned and frozen produce. Frozen fruits make a great snack or addition to oatmeal, and you don’t have to worry about them going bad. Canned produce still has all the nutrients you need for a lower price and longer shelf life.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Connect with us!:

032: How to Develop a Healthy Relationship with Food When You’re Trying to Lose Weight with Yailyn Murphy, MA, NCC, LCMHC22 Jun 202200:40:10

Is it possible to have a healthy relationship with food while you’re trying to lose weight? One of my former classmates, Yailyn Murphy, is a psychotherapist who has worked with countless women to heal their relationships with food and their bodies. She believes it is possible to build a healthy relationship with food, even if you’re actively trying to lose weight, as long as you know what behaviors to adopt. Yailyn is a Perinatal Psychotherapist who specializes in working with women and mothers who have a history of disordered eating.

**Please note this podcast is for informational and educational purposes only and should not replace working one-on-one with a qualified professional.

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership

Some key takeaways on maintaining a healthy relationship with food are:

  • The core of a healthy relationship with food is knowing that all food is fuel for your body. You don’t need to “earn” food, you deserve to eat food in order to keep your body running.
  • Focus on your language around your body, food, and weight loss. If you’re a parent, talk to your kids about how food nurtures our bodies and is a wonderful resource we can eat. This will help you and your kids develop healthy relationships with food.
  • Notice when you catch yourself fixating on certain things related to food. If you notice that weight loss is impairing your ability to go out to eat, enjoy a meal, or make food decisions, keep a different goal in mind. Do you want to have more energy? Focus on that when you’re making food decisions instead of fixating on which foods you think will affect the number on the scale.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Connect with us!:

031: What Costa Rican Food Culture Can Teach Us About Living Longer, Happier, Healthier Lives with Angie Ramkellawan15 Jun 202200:43:06

The Nicoya Peninsula in Costa Rica is one of the “Blue Zones,” an area in the world where people have been found to be the happiest and live the longest. In this episode, I’m exploring the food culture in Costa Rica with Angie Ramkellawan, who is Costa Rican and spent her childhood there. You’ve probably heard of “pura vida” culture in Costa Rica, but we’re breaking down what that actually means for the overall health of its people.

Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/services

Some key takeaways on food culture in Costa Rica:

  • In Costa Rica, there is way less processed food and going out to eat is truly reserved for special occasions. Costa Ricans eat a lot of fresh foods sourced directly from local markets, and there are hardly any microwavable meals.
  • Costa Ricans live by “pura vida,” which means “pure life.” They prioritize family and relaxation over work. They’re on “island time,” usually being 15 minutes late to things in accordance with a laid back, low stress lifestyle.
  • Costa Ricans have a strong emphasis on family and friends and gathering everyone together. There is a lot less emotional eating or eating out of boredom, because there are built-in support systems for processing your feelings and an emphasis on quality time rather than food.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Connect with us!:

030: Strength Training Basics | Benefits, Seeing Results, Getting Started, and Functional Training with Dr. Payton Busker, PT, DPT08 Jun 202200:51:21

Strength training is one of the best exercises you can do for weight loss and your overall health, but it can be hard to sift through all the info online about it. In this episode, I’m interviewing Dr. Payton Busker, a Doctor of Physical Therapy and the Head of Content and Fitness Instructor at Evlo Fitness! Dr. Busker is walking us through the basics of training, including how to get started, what the benefits of strength training are, and the truth behind the functional training trend.

Connect with the Evlo Fitness team!

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership

Some key takeaways on strength training:

  • If possible, seek out fitness programs and classes taught by physical therapists. Physical therapists have extensive training and knowledge of anatomy, helping you to prevent and/or recover from injuries. The general personal training space is not nearly as regulated and personal trainers might not have that same knowledge.
  • When you build muscle mass, you’re actively combatting the natural muscle loss that comes with aging. Not only will your physique improve, but you’ll also decrease your likelihood of falls as you get older, decrease loss of bone density, and increase the calories you burn in a day without tons of cardio.
  • If you’re just starting out with strength training and feel a little bit intimidated, start super small. Look for simple exercises that focus on one muscle group at a time (rather than compound movements), and start with body weight or 5 lb. dumbbells 1-3 times per week.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Connect with us!:

029: Eating Out at Restaurants When You’re Trying to Lose Weight or Maintain Your Weight + Debunking Cancer Nutrition Claims on Pinterest01 Jun 202200:47:33

One of the scenarios our clients come to us really worried about is going out to eat while trying to lose weight, especially when it’s for a social gathering where lots of appetizers, drinks, and desserts will be served. In this episode, TMN Coach Catherine is joining me to discuss our best tips for staying on track while eating out, including what to specifically order at Italian, Thai, Sushi, and Mexican restaurants. This episode is your ultimate guide to eating out at a restaurant on your weight loss journey.

Catherine Anthony, RD, LDN is a registered dietitian who is passionate about helping others get to and stay at a healthy weight no matter where they are starting on their weight journey. She loves helping clients find what is going to work for their busy lifestyles by individualizing her plan for them. She knows that finding a realistic plan that makes food fun and enjoyable will be the key to long-term success.

Links mentioned:

Some key takeaways on staying on track while going out to eat:

  • Follow the 2 P rule: protein + produce! If you get overwhelmed looking at the menu and not being sure what to order, look for entrees that will offer a source of protein and pair it with a side of produce (usually some sort of veggie!). Carbs are easy to find on the menu - pick your fave and add it in for a complete meal!
  • Treat eating out at a restaurant like it’s a normal meal on a normal day. Putting a ton of pressure on yourself to either go all out and treat it like a special occasion or deprive yourself of the foods you actually enjoy will suck all the fun out of it. There’s a happy medium in there and that’s eating like you normally would.
  • Plan out what you’re going to eat before you get to the restaurant. This takes the pressure and stress off of you to decide in the moment what to get, so you’ll end up making a healthier choice overall and feeling empowered for it.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Connect with us!:

028: Protein for Muscle Gain | Diving Into Actor Kumail Nanjiani’s Weight Loss Transformation for The Eternals25 May 202200:43:44

In this episode, TMN Coach Jack Kessey and I are diving into Kumail Nanjiani’s transformation for his role in Marvel’s The Eternals. Over the course of a year, he got ripped with the help of a team of nutritionists, trainers, and caterers. Jack and I discuss why having a team behind you is crucial, some key takeaways from Kumail’s journey, and how to incorporate more protein into your diet whether muscle gain is your goal or not.

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership

Links mentioned:

Some of the key takeaways from this episode are:

  • It sometimes takes a team of professionals to get you to your goals. Actors have access to personal trainers and personal chefs or catering services. Our team of Registered Dietitians is ready to help you, but also look into healthy meal prep services, a personal trainer you can meet with once a week, or whoever and whatever else can help you along the journey.
  • Patience is so important on your journey, just like Kumail says in his post. He strength trained for six years before getting “shredded” for The Eternals, so he had a strong foundation he built over a long period of time.
  • Try to add protein to your meals to help with fullness and to build muscle. Add chicken or some sort of meat to a salad, or put together a snack of greek yogurt and fresh fruit.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Connect with us!:

027: How to Lose Weight with PCOS feat. TMN Coach Courtney McMahan18 May 202200:43:57

About 6-12% percent of women have Polycystic Ovary Syndrome (PCOS) and struggle with weight loss as a result. It can be very frustrating to lose weight with PCOS, especially if you have insulin resistance as one of your symptoms. In this episode, TMN Coach Courtney McMahan, RD, LDN, joins me in sharing our experience of working with clients with PCOS and what has helped them successfully lose weight.

Courtney is a registered dietitian with a passion for helping clients make lasting nutrition changes that allow them to meet their weight loss goals while still enjoying food. She loves providing individuals with the knowledge and encouragement they need to take control of their own health, lose weight, and feel their best.

Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/services

Resources mentioned (not sponsored!):

Some key takeaways on how to lose weight with PCOS:

  • We start out with the basics for our PCOS clients just like we do with all of our clients so they have the nutrition education and background to make healthier, more informed choices overall. There’s no single “PCOS” diet that works for everyone.
  • One thing we might try is monitoring intake of high glycemic index foods like high-sugar desserts or simple carbohydrates to see if reducing these foods prevents a spike in insulin, which can cause weight gain if they have insulin resistance.
  • We put an emphasis on training for all of our clients, but especially for PCOS clients because building muscle can help you increase insulin sensitivity. Steer clear from intense cardio workouts like HIIT circuits, which can increase cortisol levels, resulting in more weight retention in PCOS clients.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Connect with us!:

Website: https://themillennialnutritionist.com/

026: How Erin Mays Lost Over 20 lbs. While Running a Business and Raising Five Kids | TMN Client Case Study11 May 202200:30:56

We hear all the time that potential clients think they’re “too busy” to lose weight. While sustainable weight loss does involve rethinking how and what we eat and planning for success, it actually gives you more time back to do what’s most important to you. In this episode, TMN client Erin Mays shares how she lost over 20 lbs. while running a business with several employees and raising five young children. If she can do it, you can do it!

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership

Some key takeaways on what ultimately helped Erin lose the weight for good:

  • There’s so much contradictory and confusing information out there that it can be hard to know what’s true and what works. Find a professional (AKA a Registered Dietitian) to walk you through it.
  • The idea that you’re “too busy” to lose weight comes from overthinking. Ultimately, you’re spending way too much time now unhappy with your food and exercise choices. Learning about nutrition actually gives you more time back because you aren’t overthinking food all the time.
  • If you’re a business owner trying to lose weight, remember tiny steps build up over time. You don’t start a business and have 15 clients and 20 employees within a week. The same logic applies to your weight loss. Take it one small step at a time and watch all that effort add up over time.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Connect with us!:

025: Why Lean Muscle Mass is Your Golden Ticket to Healthy Weight Loss with TMN Coach Jack Kessey04 May 202200:41:34

If you’ve been exploring strength training to support your weight loss journey, you’re on the right track but might be wondering how the science behind it works. In today’s episode, we answered your questions about the importance of retaining lean muscle mass in your weight loss journey. Together, TMN Coach Jack Kessey, RDN, LD and I will share the benefits of maintaining muscle mass for your overall health and weight loss.

Jack is a Licensed and Registered Dietitian who has dedicated his life to transforming evidence-based nutrition science into simple and relatable recommendations for his clients. His expertise expands across the entire spectrum of weight management: including weight loss, metabolic resets, and healthful weight gain. Find him on Instagram @jackthedietitian.

Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/services

Some key takeaways on losing fat while maintaining muscle mass:

  • Understand how your fuel can increase your weight loss while maintaining muscle growth. Increasing protein intake and being moderate with calorie deficit will allow your body to sustain a healthier journey to weight loss. Being in a severe calorie deficit will deplete your muscle tissue, damaging your metabolism, and reducing your immune system.
  • Find the right resistance training for sustained and healthy weight loss. Search in your local area for key classes and qualified professionals such as strength trainers to assure that you are working out in a fashion that will retain your lean muscle mass during exercise.
  • Stay far away from a “simply eat less” weight loss strategy. Focusing on a calorie deficit without the right fuel and exercise can erode any of the muscles in your body, including the muscles that make up your organs. This erosion can increase your risk of cardiovascular disease, insulin resistance, and overall mortality.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Connect with us!:

024: How to Maintain Healthy Habits While Traveling with TMN RDs Catherine & Lacey27 Apr 202200:44:36

It’s about that time of year where there’s lots of travel for much deserved rest and relaxation! Vacation and family gatherings can be a big trigger for a lot of our clients if they’re used to a binge and restrict cycle when they get home. There are lots of ways you can enjoy delicious foods and rest on vacation while maintaining some healthy habits that will support your weight loss goals. In this episode, Illa is joined by avid travelers and TMN coaches Catherine and Lacey who each share super attainable habits and mindset tips for making nutritious and healthy choices on vacation.

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership

Follow our dietitians on Instagram!

Some key takeaways on maintaining your weight loss goals while on vacation:

  • Stay active on a daily basis when you’re on vacation. Explore by walking around where you’re staying and you’ll quickly rack up a high step count which is amazing exercise built into your adventure!
  • Make sure you’re eating a balanced diet of nutritious foods plus your favorite foods on a day-to-day basis. That way when you go on vacation, you don’t feel like you need to go “all out” and can balance fun vacay foods with protein and fresh produce.
  • Be prepared with high protein snacks and produce to eat while you’re traveling. You can pack solid foods in your carry-on for airport travel, and you can stock up your hotel room or AirBnB with healthy options as well.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Connect with us!:

122: The Ultimate Strength Training Guide for Beginners | Interview with Physical Therapist Payton Busker from Evlo26 Apr 202400:48:09

Strength training is one of the best exercises you can do for weight loss and your overall health, but it can be hard to sift through all the info online about it. In this episode, I’m interviewing Dr. Payton Busker, a Doctor of Physical Therapy and the Head of Content and Fitness Instructor at Evlo Fitness! Dr. Busker is walking us through the basics of training, including how to get started, what the benefits of strength training are, and the truth behind the functional training trend.

Connect with the Evlo Fitness team!

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! ⁠https://themillennialnutritionist.com/membership⁠

Some key takeaways on strength training:

  • If possible, seek out fitness programs and classes taught by physical therapists. Physical therapists have extensive training and knowledge of anatomy, helping you to prevent and/or recover from injuries. The general personal training space is not nearly as regulated and personal trainers might not have that same knowledge.
  • When you build muscle mass, you’re actively combatting the natural muscle loss that comes with aging. Not only will your physique improve, but you’ll also decrease your likelihood of falls as you get older, decrease loss of bone density, and increase the calories you burn in a day without tons of cardio.
  • If you’re just starting out with strength training and feel a little bit intimidated, start super small. Look for simple exercises that focus on one muscle group at a time (rather than compound movements), and start with body weight or 5 lb. dumbbells 1-3 times per week.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at ⁠https://themillennialnutritionist.com/individual-nutrition-coaching⁠.

Connect with us!:

023: The TMN Mission + Why We Take Science-Backed Weight Loss Education So Seriously20 Apr 202200:39:37

I’ve been watching a slew of shows about businesses that got it wrong when it came to ethics and culture, like Theranos, Uber, and WeWork. There are a lot of unethical weight loss practices out there, so in this episode I’m sharing the “why” behind The Millennial Nutritionist, why I decided to start my practice, and the mission statements that guide me. Even if you’re not interested in the business side of things, I hope you’ll enjoy hearing more about our mission and the intention that goes into how we serve our clients.

Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/services

Links mentioned:

Some key takeaways on what led to the TMN mission and platform are:

  • I’ve always been interested in nutrition and dietetics, but I also love social media management. I studied YouTubers and creators with big followings to see how they built their platforms so I could do the same to share correct information.
  • There were three really influential patients I worked with during my time working in a hospital that taught me the extremes of how harmful misinformation about nutrition can be. I wanted to build an educational platform that would share science-backed, judgment-free information about nutrition to combat this.
  • My mission has always been that if you want to lose weight, you should have access to the factual information you need to do so effectively and safely. Creating the TMN Lifestyle Reset Program pulled all my experiences and hopes together to help my clients heal their relationship with food after years of dieting.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Connect with us!:

022: Five Common Misconceptions About Nutrition for Weight Loss13 Apr 202200:26:24

I recently did a poll on Instagram to hear what my followers have heard about how nutrition and exercise can affect weight loss. There is a TON of misinformation out there about weight loss and what will lead to weight loss, so in this episode I’m sharing the most common misconceptions about weight loss and what the actual facts are. It is totally normal to be confused by all the noise out there, but hopefully this episode will bring some clarity around things like calorie deficits, overexercising, carbs, and bloating so you can confidently go forth on your weight loss journey.

Resources mentioned:

A few of the misconceptions I hear about nutrition for weight loss are:

  • You probably need to eat a lot more than you think to lose weight. If you’re eating below your body’s metabolic needs, you’ll stall weight loss and will have to eat less and less to keep losing weight.
  • There’s a lot of confusion about “good carbs” versus “bad carbs” for weight loss. Complex carbs are full of fiber, which will keep you fuller and more satisfied throughout the day. Simple carbs (often referred to as “bad carbs”) are delicious, but often don’t have nutritional value. As long as you’re eating in a calorie deficit, eating more complex carbs doesn’t automatically mean you’ll lose more weight.
  • Nutrition alone won’t support your weight loss goals, and too much exercise will sabotage your weight loss by increasing inflammation and causing a bad relationship with movement and food.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Connect with us!:

021: 4 Not-So-Obvious Reasons You’re Not Losing Weight06 Apr 202200:33:55

If weight loss was as easy as losing 30 lbs. in 30 days and keeping it off forever, everyone would be able to do it. Unfortunately, there is a lot of nuance to sustainable weight loss, and a lot of unlearning from harmful diet culture messaging to reach your weight loss goals in a way that makes you feel more energized and confident about making healthy choices. In this episode, I’m sharing four of the not-so-obvious reasons my clients have struggled with their weight loss and how we’ve been able to address them so they can be successful during and well after the TMN program.

Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/services

Links mentioned:

Some reasons you might not be losing weight:

  • You might not have been consistent for long enough. You might immediately feel the benefits of eating more fruits and vegetables, exercising, and drinking lots of water, but the scale might take a while to reflect these changes. Keep at it for at least six weeks before trying to figure out if something else might be at play.
  • If you’ve severely decreased your calorie intake in the past, you may be struggling with decreased metabolism. The only way to combat this is to increase calorie intake and build muscle mass. This is one of the most heartbreaking things I see because it is so discouraging to a client to have to gain weight first, but it’s honestly the healthiest thing they can do to move forward.
  • You might be struggling with a hormonal imbalance. There are so many possible imbalances that could be at play, from insulin resistance to estrogen dominance to hypothyroidism, so seek out the help of a functional medicine or integrative medicine doctor who will work with you to draw labs and find the root issue.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Connect with us!:

020: How to Lose Weight as a Millennial | 5 Habits Millennials Can Adopt to Lose Weight30 Mar 202200:31:51

Millennials have been through a lot of historical events that affect our stress levels, but we’ve also seen a lot of trends that have affected our relationship with our bodies and weight loss. From watching our parents do Atkins, Weight Watchers, or Nutrisystem, to spending endless hours on social media platforms that glorify smaller bodies and fad diets, we get tons of false information thrown at us. In this episode, I’m turning down the volume on all this messaging and sharing five things millennials can do to have more success with weight loss.

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership

Links mentioned:

Some key takeaways on how to lose weight as a millennial are:

  • Try to be more active on a daily basis. Rather than focusing on three to five super intense workouts every week, aim to get 10,000 steps a day by walking to places when you can, going for a lunchtime walk, or even cleaning around your house.
  • Incorporate your family into your weight loss journey. Model eating delicious veggie-based restaurants, go for walks together or do a workout together, and little by little you’ll see them join you in living a healthier lifestyle. Don’t give up just because your family doesn’t want to eat healthier or be more active off the bat.
  • Take care of your mental health! A lot of psychiatric disorders are diagnosed in your twenties, which are super important to address. But our generation generally deals with chronic stress and overstimulation, so it’s super important to take care of our mental health to avoid coping with food.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Connect with us!:

019: What French Food Culture Can Teach Us About Wellness with Shyanne Stone & Ben Minier23 Mar 202201:02:57

America gets a (probably earned) bad rep when it comes to our food and overall health as a country. It’s pretty easy to point to other countries and see that they are much healthier in terms of weight, activity levels, and consumption of whole foods. In this episode, we’re exploring French food culture with my friend Shyanne and her husband, Ben Minier. Ben is French, Shyanne is American, and they have both lived in both countries for long enough to share how food culture in each country is different.

Follow Shyanne on Instagram at https://www.instagram.com/shyanne19/

Check out our 3-month Lifestyle Reset Program! The program price is increasing soon, so if you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/services

Some key takeaways on how French food culture differs from the U.S.:

  • Shopping for food in each country is different. France has a lot more variety in produce and meats so you have a lot more options to choose from. The cost of fresh, whole foods in France is also a lot less expensive than in the U.S., so you’re motivated to try different fruits, veggies, and meats without breaking the bank.
  • In France, there are designated meal times and meals are intended to be enjoyed with other people, whereas in the U.S. we often snack, eat at random times based on how busy we are, and often grab foods and drinks alone.
  • Mindfulness and activity are prioritized in France. Many grocery stores and shops are walkable, so they use their cars less, and mealtimes are a point to slow down, sit at a table with loved ones, and savor your food.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Connect with us!:

018: How to Be Proactive About Your Health - Finding Reliable Info, Preventing Cancer & Heart Disease, and More with Melissa Schenkman16 Mar 202200:54:55

At The Millennial Nutritionist, we focus on sustainable nutrition and exercise habits for millennials to lose weight to combat preventable health issues and feel more energized in their bodies. There are SO many more ways to take control of your health, and in this episode, Melissa Schenkman, the Founder of YMyHealth, is sharing all the possible health issues millennials are facing to help them be more proactive, and to help them feel less alone in the health challenges you’re currently facing.

Connect with Melissa & YMyHealth:

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership

Resources mentioned:

Some key takeaways on taking control of your health as a millennial:

  • A lot of conditions we associate with age, like heart disease and cancer, can actually affect people at younger ages. You don’t need to be scared of these, but it’s important to know the symptoms so you can advocate for yourself if you’re experiencing them. It’s much better to be proactive!
  • Some factors that might be causing a rise in certain health conditions like colorectal cancer in millennials are living a sedentary lifestyle, decreased fiber intake, and an increase in consuming processed foods.
  • There is so much misinformation and anecdotal evidence on social media that it can drown out peer-reviewed, science-backed information on health. Do your best to make decisions based on information backed by credible sources. Check out the list of links above for a list of reputable resources!

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Connect with us!:

017: Is It Okay to Pursue Weight Loss If You’ve Had an Eating Disorder? + Meet Our RD Courtney McMahan, RD, LDN09 Mar 202200:44:35

We are covering a sensitive topic today: eating disorders and weight loss. There has been a lot of important discussion on social media about how diet culture deeply impacts people in eating disorder recovery. The Millennial Nutritionist program focuses on weight loss, so we take our responsibility very seriously when it comes to working with clients with a history of eating disorders. In this episode, I’m chatting with one of our TMN RD’s, Courtney McMahan, who specializes in working with individuals with a history of eating disorders on what we do to tailor our program for this population.

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership

Resources mentioned:

  • How Not to Die: Discover the Foods Scientifically Proven to Prevent & Reduce Disease by Michael Greger M.D.

Some key takeaways on how we work with clients with a history of eating disorders:

  • Some things we pay close attention to when working with clients with a history of eating disorders is how long they’ve been in recovery, if they’re working with a therapist while they’re in our program, what their triggers are, and if they’re assigning black-or-white thinking or moral value to foods.
  • When numbers like calories and weight feel triggering to individual clients, we shift away from those and focus on overall wellness metrics, like how many different colors of produce they eat in a day, or fitness goals that take the focus off of looks and weight to place that focus on building strength.
  • If you’ve been recovered from your ED for at least three years and you’ve worked with a therapist or are currently working with a therapist, we do think it’s okay to pursue weight loss. Working with an RD can help you take the emphasis off of the numbers and put it back on all the amazing foods you can eat to fuel your body and feel your best!

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Connect with us!:

016: Hypothyroidism 101 - Symptoms, Causes, and How it Impacts Weight Loss with Katie Barker, MS02 Mar 202200:45:43

Katie Barker - our Dietetic Intern at The Millennial Nutritionist - and I are diving into hypothyroidism and how it can impact your weight, energy levels, and how we work with clients who have hypothyroidism to help them lose weight. Hypothyroidism does require more medical treatments than just healthy eating and exercise, but in this episode we cover some diet and exercise changes that can help alleviate the symptoms of hypothyroidism in conjunction with medical treatment.

Connect with Katie on Instagram at https://www.instagram.com/katie_barker_nutrition/!

Check out our 3-month Lifestyle Reset Program! The program price is increasing soon, so if you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/services

Disclaimer: This podcast is for informational purposes only and should not be taken as medical advice. Please consult with your doctor if you have questions about hypothyroidism.

Some key takeaways on hypothyroidism and weight loss:

  • The thyroid is a gland in your neck that secretes hormones, which gives it a lot of control over a lot of your body’s systems, including your heart rate and metabolism. Hypothyroidism is a condition in which your thyroid is underactive and doesn’t produce enough hormones, or it releases them at a much slower rate.
  • If you think you may have hypothyroidism, talk to your doctor and ask for a full thyroid panel. They’ll test the levels of various hormones in your body to evaluate whether you may have hypothyroidism or some sort of thyroid disorder.
  • Some things you can do to help with hypothyroidism is to make sure you’re on a medication that’s the right dosage for you, focusing on protein intake and incorporating more of it into your meals, and adding strength training to your weekly routine to build muscle mass, which helps regulate your metabolism.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Connect with us!:

015: How to to Stay on Track with Your Weight Loss Goals When Life Gets Crazy + Meet Our RD Catherine Anthony23 Feb 202200:41:23

Meet one of our TMN Dietitians, Catherine Anthony! In this episode, Catherine is sharing how she became a Dietitian and how she niched down into helping children and with weight loss and weight management. Her speciality is working with young moms and crazy busy millennials, so she knows a thing or two about maintaining healthy habits during crazy seasons of life. This episode is chock full of tips on how to meal plan, find time for exercise, and overcome restrictive diet mentality - even during the busiest times - so you can hit your weight loss goals!

Catherine is a registered dietitian who is passionate about helping others get to and stay at a healthy weight no matter where they are starting on their weight journey. She can help you if you are transitioning to a new season of life, are tired of trying diet after diet, or need some new inspiration in the kitchen. Catherine specializes in young moms, diet fatigue, and quick and easy meals.

Connect with Catherine!

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership

Some key takeaways from Catherine’s interview:

  • It’s important to view eating for weight loss as an opportunity to learn more about nutrition in general and how to make decisions that still work in what you love to eat. Working with a dietitian who has a holistic approach to weight loss that includes incorporating self-care, stress management, and good sleep is crucial!
  • To plan meals for the week, look at your schedule and see which days you’ll have time to cook and which days you’ll have to have food prepared for because you’re pressed for time. Identify some delicious staple meals that you (and your family, if applicable!) love that can become your fast go-tos throughout the week!
  • If you get off track, you can always get back on! One meal, one day, or even a whole week of eating off track is not going to derail your plan long term. This is usually a sign you’re being too restrictive with yourself, and working with our flexible Lifestyle Reset Program can support you with weight loss while still eating your favorite foods!

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Connect with us!

014: 10 Things Getting in the Way of Your Weight Loss + How to Correct Them16 Feb 202200:29:55

Check out our 3-month Lifestyle Reset Program! If you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/services

In this episode, I’m going to share the top 10 things I’ve run into with clients that have kept them from losing weight. From gimmicky diet culture fads to skipping the very basics of nutrition, there are so many things that can get in the way of you making progress towards your weight loss goals. I’ll share the most common ones and how to prevent falling into these traps in the future!

Three key takeaways from my top 10 list are:

  • Don’t skip the basics! There are lots of diet culture-y gimmicks out there (remember when everyone was drinking like a gallon of celery juice a day?), and they can make it hard to remember the basics: eat your fruits and vegetables, drink water, and exercise.
  • Remember that weight loss takes time. It’s really easy to fall down a rabbit hole of “I lost 50 pounds in 5 months” videos on YouTube, but losing weight that quickly usually isn’t sustainable and can actually cause damage to your metabolism and body composition. Slow and steady really does win the race.
  • Stop being afraid of eating out! Going out to eat is an inevitable and FUN part of life! Aim to get in two servings of produce and some protein in your meal out and you won’t derail your goals. Also remember one night out does not mean the end of your progress!

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Connect with us!:

121: Dietitian's Review of What the Health Documentary | Cholesterol, Carbs, Protein and More19 Apr 202400:36:50

Summary:

Intro-

  • What is red meat/ processed meat?

  • What amount are we actually consuming of it?

  • What is the recommended amount and are we really eating more than what is recommended?

Documentary Statements, Corrected By Us

  1. Food sources of dietary cholesterol

  2. “All protein comes from plants”

  3. “Carbs cannot make you fat. Carbs cannot be stored as fat”

  4. “You’re getting other additional toxins that are in [red meat] like heme iron.” “Red meat/processed meat is a known carcinogen.”

Links Mentioned:

Vegan Podcast Episode- https://open.spotify.com/episode/3IkY1rUeFROZoNxs6Uv7L6?si=670b87db0dd84ad4

Beef/ Animal Nutrition Scientist Podcast Episode- https://open.spotify.com/episode/6l4BMVwwMjYjMh4mGTvbZI?si=jxrE9U7hQay6zkRslXHGFQ

Clearing Up Myths About Meat Podcast Episode- https://open.spotify.com/episode/5Jsrs0slhyU336Dj2BxI6g?si=MBp3n069RQ6UusokyZji2A

Email List Sign Up- https://themillennialnutritionist.com/weekly-wrap

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Instagram- https://www.instagram.com/the.millennial.nutritionist/

Tiktok- https://www.tiktok.com/@millennialnutritionist?lang=en

Youtube- https://www.youtube.com/c/themillennialnutritionist

013: How Katelyn Lost Weight While Eating Her Favorite Foods and Living a Busy Lifestyle | TMN Client Story09 Feb 202200:39:59

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership

In this episode, I’m interviewing one of my clients and closest friends, Katelyn Smith! She hired me as her RD through The Millennial Nutritionist to lose weight so she could feel good in her dress as the Maid of Honor in her sister’s wedding this year. Katelyn not only hit her weight loss goals after years of yo-yo dieting, but she completely changed her relationship with fitness and prioritizing how she feels over how she looks. If you’ve been eyeing our programs and want to hear an in-depth client experience, this is the episode for you!

Connect with Katelyn!

Links mentioned:

Some key takeaways from Katelyn’s journey are:

  • Understanding nutrition is key to having an overall healthy lifestyle. Even if you are extremely active, it’s important to know how much to eat to support your activity and the right foods to eat to fuel your body.
  • In our program, we help you get creative about adding more protein into your diet and really teach you to make empowered and informed choices about how you’re getting your macros in.
  • Food can and should still be incorporated into celebrations and nights out with friends. By allowing yourself to enjoy your favorite foods, you really savor it and reduce the likelihood of the binge and restrict cycle.
  • If you’re just  getting into working out, start with something you enjoy. If you force yourself to do workouts you hate, you won’t be consistent and won’t build the confidence to level up in their fitness.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Connect with us!:

012: How to Lose Weight | My 6-Step Approach to Weight Loss02 Feb 202200:42:06

Check out our 3-month Lifestyle Reset Program! The program price is increasing soon, so if you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/services

In this episode, I’m getting down to the nitty gritty on my most frequently asked question: how do I lose weight? I’m sharing the TMN approach for helping our clients lose weight regardless of their current lifestyle or past challenges with weight loss. If you apply all the methods I share in this episode, you will likely see results! That being said, we work with our clients to implement just one of these tips at a time so they don’t get super overwhelmed and quit one week in. Look at these tips as long-term habits you’re building to increase your health while decreasing effort over time.

Links mentioned:

Some key takeaways from this episode are:

  • There are a lot of different factors that affect weight loss, including hormonal disorders, mental health, your relationship with food, and more. It’s so important to take a holistic approach to address all these different areas.
  • The foundation of weight loss is burning more calories than you consume. Your body burns a certain amount of calories per day just to exist (this is your basal metabolic rate or BRM) and a certain amount of calories to maintain your weight based on your weight and average activity level. (these are your maintenance calories). Your daily calorie intake should be between these two numbers.
  • Protein is the powerhouse macro for weight loss because it helps you increase your metabolism over time, your body burns more calories digesting it than other macros, and it keeps you fuller for longer. Aim to eat one serving of protein at every meal.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Connect with us!:

011: Meet Our Dietitian, Jack Kessey! His Personal Weight Loss Journey & Healing His Relationship with Food26 Jan 202200:42:31

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership

In this episode, I interviewed one of our TMN coaches, Jack Kessey, RD, LDN! In addition to his education and experience as a Registered Dietitian, Jack had his own weight loss journey and struggled with turning to food for comfort during times of stress. So many of our clients struggle with this, and Jack shares his experience from weight loss to building muscle to losing fat in a healthy way.

Jack Kessey, RD, LDN, is a Licensed and Registered Dietitian who has dedicated his life to transforming evidence-based nutrition science into simple and relatable recommendations for his clients. His expertise expands across the entire spectrum of weight management: including weight loss, metabolic resets, and healthful weight gain.

Jack can help physically active millennials gain lean muscle, become toned, or optimize their performance through individualized nutrition programming. Jack holds a BS in Dietetics and has 3+ years of experience practicing Medical Nutrition Therapy with adults as a Clinical Dietitian with a focus in metabolic syndrome, diabetes, and medical oncology. You can get to know Jack more through this video.

Connect with Jack on Instagram at https://www.instagram.com/jackthedietitian/!

Jack specializes in weight loss for men, weight loss for the physically active / body recomposition, and healthy weight gain. If these align with your goals, check out our 1:1 Lifestyle Reset Program and request Jack as your coach! https://themillennialnutritionist.com/services

Some key takeaways from this episode include:

  • Flexible diets are so important! Celebrating with food is a part of life, and allowing yourself to enjoy your favorite foods is a key part of developing a healthy relationship with food.
  • Eating healthy doesn’t have to be complicated! Experiment with quick methods of cooking like stir frying your protein and veggies together to put together a healthy and delicious meal even if you’re strapped for time.
  • Recreate lower calorie versions of your favorite foods! For example, with tacos you can use a smaller tortilla, lean meats, seasonings, and lots of veggies to feel satisfied without feeling restricted.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Connect with us!:

010: Making Time for Grocery Shopping, Meal Planning, and Exercise in Your Busy Schedule19 Jan 202200:31:07

Most of my clients have super busy schedules, and the thought of adding in activities like meal planning, grocery shopping, and exercise feels very overwhelming. In this episode, I’m sharing my top 5 tips for adding healthy activities into your week that will actually save you time throughout your day and get you closer to your health goals. From setting firm boundaries at work to keeping a stock of healthy foods that take minutes to cook, implementing these tips will help you prioritize your health more efficiently!

Join our Millennial Living Membership S.M.A.R.T. Goals challenge for the chance to win a $25 gift card to the shop or store of your choice! https://themillennialnutritionist.com/membership

Check out our 3-month Lifestyle Reset Program! The program price is increasing soon, so if you’re serious about reaching your weight loss goals this year in a sustainable way, book your discovery call today! - https://themillennialnutritionist.com/services

Meal Delivery Kits mentioned:

Some key takeaways on making time for healthy eating and exercise:

  • Devote a little bit of time every week to plan your produce and protein intake for the week and shop for what you need to stock your fridge with healthy foods. If you’re going out to eat, plan what you’re going to eat at the restaurant before you go.
  • Stock up on frozen and canned foods to quickly prepare a healthy meal in a pinch. Your food doesn’t have to be made from scratch to be healthy, just make sure you have produce and protein in the meal.
  • Go to sleep earlier! Sleep quality is so important for overall health, and it’s going to allow you to get up earlier to plan your day, or at least have more energy to get some exercise in the next day.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Connect with us!:

009: Opening Up About My Personal Health Journey12 Jan 202200:33:45

In this episode, I’m sharing my personal health journey from my childhood through adulthood and how my upbringing led to me becoming a dietitian. So much of our experiences with food when we’re young affects our relationship with food as adults, and this episode is a deep dive into that topic while sharing more of my story with you!

Check out our Millennial Living Membership for recipes, live Q&As, food demos, and a supportive community of millennials looking to build healthy lifestyle habits! https://themillennialnutritionist.com/membership

Links mentioned:

Some key takeaways from my journey:

  • When I was kid, I was always fascinated by how good I felt when I mainly ate fruits and vegetables instead of greasy foods, which always upset my stomach. My grandma was a big baker, though, so I loved sweets and ate plenty of them!
  • In high school, I was extremely active (i.e. 3+ hours of sports practices on weekdays), so at the recommendation of a Dietitian, I started incorporating more nuts and carbohydrates into my diet to keep my performance up and make sure I was eating enough.
  • I grew up in a rural area and my grandpa had a farm. I got to appreciate fruits and vegetables from growing them, harvesting them with my family, and going through preservation and canning processes for the fruits and veggies. I still think about how we picked the ripest veggies and fruits when I pick out produce today!

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Connect with us!:

008: How to Set SMART Health Goals in 2022!05 Jan 202200:28:06

Check out our 3-month Lifestyle Reset Program! https://themillennialnutritionist.com/services

Happy New Year!! It’s that time of year when people are going full steam ahead on their goals, and that’s great! In this episode, I’m sharing how to set realistic and attainable mini goals that will help you achieve your overall health goals this year. It’s so important to be intentional about setting measurable goals to help you build your confidence and to accommodate how crazy our lives and schedules can get sometimes! I’ve got you covered in this episode!

Links mentioned:

Some key takeaways on setting realistic health goals in 2022:

  • In order to set realistic health goals, it’s important to understand what a balanced pattern of eating looks like. The My Plate method is a great place to start!
  • Before you set your specific health goals for the year, pick the overall health goal you’re working towards. Maybe you want to lose a certain amount of weight or transition to a plant-based diet. Your SMART goals should be the actionable and measurable steps towards this overall goal.
  • Make a weekly or bi-weekly appointment with yourself to check in on whether you’ve achieved your weekly goals. Try to dig deep on what helped you reach your goal, or what kept you from reaching your goal. Make a plan for the following week to help you be more successful in reaching your goal.
  • Don’t get disappointed if you don’t hit one of your weekly goals. It’s all a part of the process of figuring out what’s attainable for you in different seasons of life. Adjust the goal and keep going - you got this!!

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Connect with us!:

007: Top 5 Weight Loss Tips I Learned From My Clients in 202115 Dec 202100:30:53

As a Registered Dietitian, I’ve read tons of research on what’s effective for weight loss. This year I helped over 70 clients lose weight through my private practice, and I noticed some patterns on which clients had the most success with weight loss this year. In this episode, I’m sharing five of those findings with you guys to help you in your own weight loss journey!

Check out our Millennial Living Membership for recipes, live Q&As, food demos, and a supportive community of millennials looking to build healthy lifestyle habits! https://themillennialnutritionist.com/membership

Some key tips shared in this episode:

  • Your Registered Dietitian is on this journey with you. They are doing the research for you on what will work best for your body to help you create a weight loss plan that’s tailored to your needs.
  • My most successful clients started the program with a consistent exercise routine in place before we started, or they started implementing an exercise routine at the beginning of the program. This could be because once we addressed issues like overeating, they started seeing better results from exercise, or that making the healthy choice to exercise led to healthier choices with food.
  • My clients that planned out their week to support their weight loss goals (i.e. having healthy snacks and meals on hand, scheduling exercise, etc.) saw more weight loss than those that didn’t.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Connect with us!:

006: Why You Should Work With a Registered Dietitian for Weight Loss08 Dec 202100:41:42

There are so many health coaches and nutritionists online ready to sell you a workout program and meal plan… and very few of them have actual credentials. If you’re looking to lose weight, working with a Registered Dietitian means you’ll be supervised by a highly educated nutrition counselor who will help you understand how all the different parts of your lifestyle come together to support your weight loss goals.

Links mentioned:

Time stamps:

  • 2:11 - Education, training, and knowledge requirements for Registered Dietitians
  • 21:14 - Licensing & code of ethics Registered Dietitians are held to
  • 22:35 - How a Dietitian will get you better weight loss results
  • 38:37 - How to filter out misinformation about nutrition and dieting from your social media feeds

Here are the top 3 reasons you should work with an RD:

  • There are specific degrees, internships, and field hours Registered Dietitians are required to have, including a full understanding of the human body and psychological disorders that affect our physical well-being. They are going to support your unique needs with this breadth of knowledge.
  • Dietitians are trained to keep you safe by recognizing signs of eating disorders and hormone or other health disorders and will refer you to professionals who can help.
  • RDs will help you with health and nutrition goals outside of weight loss, such as eating more protein or incorporating more fruits and vegetables into your day.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Connect with us!:

005: Is Losing Weight Bad For Your Physical & Mental Health? Here’s What Healthy Weight Loss Should Look Like01 Dec 202100:54:11

There are a lot of people asking an important question: is it even healthy for someone to lose weight? This week’s focus is on what unhealthy vs. healthy weight loss looks like. Healthy weight loss should improve your overall lifestyle, allow you to enjoy your favorite foods, and live out experiences without fear of food. In this episode, I’m discussing what makes weight loss unhealthy and what steps can be taken to lose weight in a healthy way.

Check out our Millennial Living Membership for recipes, live Q&As, food demos, and a supportive community of millennials looking to build healthy lifestyle habits! https://themillennialnutritionist.com/membership

3 Key takeaways about healthy weight loss:

  • If you’re going to try losing weight, seek out a Registered Dietitian. Get help from a professional that has years of education to help you develop a healthy and sustainable plan.
  • Ask yourself if what you are doing is sustainable. Part of healthy weight loss is building long-term healthy habits.
  • Don’t focus so much on the scale. Pay attention to how the healthy changes make you feel and how they play a part in your overall happiness.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Connect with us!:

004: 5 Tips to Enjoy Thanksgiving Even If You’re On a Weight Loss Journey24 Nov 202100:25:39

Around this time of year, my clients’ biggest concerns are how they’ll handle Thanksgiving. It’s a holiday that is characterized by alllll the comfort food, yummy desserts, and festive drinks. While our TMN method allows for enjoying all your favorite foods, Thanksgiving can be a big trigger for overeating or a pattern of restriction if you don’t plan for the day. In this episode, I’m sharing my top 5 tips for how to actually enjoy your Thanksgiving (and the holidays as a whole), even if you’re on a weight loss journey.

Links mentioned:

3 things to keep in mind this Thanksgiving:

  • East normally throughout the day! Don’t fast the entire day to “prep” for overeating at dinner. You’ll end up eating way more (and not feeling as great) than you would if you ate a balanced breakfast and lunch that day.
  • Bring a healthy dish to share. This might be a veggie appetizer plate or a seasonal salad mix, or you can make a healthy version of your favorite dessert to share. This guarantees there will be a healthy option for you to fill up on in addition to your favorite Thanksgiving dishes.
  • Remember that Thanksgiving is only one day out of the whole year. If you enjoy your favorite holiday foods and get right back on track the next day, you’re going to be fine and you won’t derail your goals.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Connect with us!:

120: How to Lose Weight in Spring 2024 | Your 5 Step Plan12 Apr 202400:25:25

Summary:

1. Start with exercise- especially by walking with the longer daylight!

2. Eat more produce- because it's tasting so good right now!

3. Don't eat past your fullness cues on vacation (vacation tips podcast episode)

4. Make a game plan before wedding events

5. Utilize meal delivery services


Email List Sign Up- https://themillennialnutritionist.com/weekly-wrap


Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership


Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.


Instagram- https://www.instagram.com/the.millennial.nutritionist/

Tiktok- https://www.tiktok.com/@millennialnutritionist?lang=en

Youtube- https://www.youtube.com/c/themillennialnutritionist

003: Why We Use Calorie Tracking for Weight Loss and Maintenance at TMN17 Nov 202100:29:39

In our 3-month Lifestyle Reset Program, we teach our clients calorie tracking to help them reach their weight loss goals. At the end of the day, weight loss happens when you’re burning more calories than you’re consuming, but there are so many benefits to tracking your food intake beyond weight loss. In this episode, I’m sharing all the ways our clients benefit from it when we first start working together, and how it eventually helps them to continue losing weight while eating intuitively when they stop tracking.

Links mentioned:

Some key benefits we’ve seen with clients using calorie tracking are:

  • Calorie tracking helps you actually see what you’re consuming and the impact it can have on your goals. Many people don’t realize how much they are overeating or even under-eating until they track their calorie intake.
  • Even if you don’t track calories, research shows that keeping some sort of food journal is beneficial for weight loss because it draws attention to what and how much you’re consuming.
  • Calories are an equalizer among foods. Calorie tracking allows so much flexibility in what you’re eating, because as long as you stay within your calorie goal, you will lose weight. Clients are always surprised they can still enjoy their favorite foods, deserts, and drinks in our program, and we encourage it because it makes their weight loss so much more sustainable.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Connect with us!:

002: Why Meal Plans Aren’t Effective for Sustainable Weight Loss + Meet Our RD Lacey Anderson!17 Nov 202100:48:02

In this episode, we’re diving into a BIG question we get all the time at TMN: can you write me a meal plan? We do not create meal plans for our clients, and in this episode we’re sharing exactly why meal plans aren’t effective for sustainable weight loss or for promoting a healthy lifestyle that includes your favorite foods.

Lacey Anderson, MS, RD, LDN is a Registered Dietitian on The Millennial Nutritionist team, and she’s joining me to chat more about meal plans and to share her story of becoming a dietitian. If you’re interested in working with Lacey as your weight loss coach, book a free consultation and be sure to check her name on the intake form!

Links mentioned:

Some key takeaways from this episode are:

  • Meal plans are often presented as a one-size-fits-all solution. Everyone’s nutritional needs and food preferences are different, and there isn’t a single meal plan that works for everyone.
  • It’s great to have a general plan of what you’re going to eat throughout the week, but allowing yourself flexibility in your plan is going to help you reach your health goals in a more sustainable way.
  • Our program is structured to teach you about your unique nutritional needs, and to empower you to make your own decisions about what to eat to meet those needs. This makes it possible for you to stay on track no matter what the day throws at you!

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Connect with us!:

001: The Millennial Nutritionist Method for Weight Loss + Why I Became a Weight Loss Coach17 Nov 202100:33:27

In this episode, I’m talking about The Millennial Nutritionist method for weight loss and how I became a weight loss coach. There is a lot of discussion on diet culture and whether weight loss coaching is a healthy service to offer people, and for good reason. During my job as a Registered Dietitian in a hospital, I saw countless patients hospitalized from following fad diets and taking synthetic supplements from fitness gurus who had no formal education in the nutrition field. They were desperate to lose weight and use “food as medicine,” but they were falling victim to a slew of misinformation online. That’s why myself and my team of Registered Dietitians counsel people with a focus on educating and empowering our clients in a non-judgemental environment. I get into all of that and more in this episode!

Links mentioned:

Some key takeaways from this episode are:

  • If you’re going to try losing weight, work with a Registered Dietitian. A good RD will help you create sustainable healthy habits that will make losing or maintaining your weight feel effortless.
  • There are a lot of factors like anxiety and stress, medications, or overall lifestyle that can affect your weight loss efforts. Many fad diets or online fitness influencers don’t talk about these and only focus on diet and exercise, but an RD will address how to work on each of these.
  • TMN practices a technique called motivational interviewing to help clients set their own nutrition and fitness goals and milestones to help them get quick wins that boost their confidence.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Connect with us!:

Welcome to The Millennial Nutritionist Podcast!21 Oct 202100:05:51

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Connect with TMN!:

119: Busting Milk Myths with Callie Yakubisin from The Dairy Alliance08 Apr 202400:36:31

Intro:

Defining dairy

Why shouldn't we avoid milk?

When should someone be dairy free?


Myths

1. Milk alternatives are better for you- reference, dietary guidelines

2. Plant-based milks are better for the environment- reference; Previous beef podcast interview

3. Milk grosses me out

4. Dairy causes inflammation- reference

5. Unpasteurized/ raw milk is healthier


This was a sponsored podcast episode from The Dairy Alliance

118: Optimizing Pre and Postpartum Health with Dr Carolyn Moyers28 Mar 202400:30:38

Summary:

Prenatal Health- Weight status, weight loss medications, how to optimize health, what to look for in a prenatal vitamin, PCOS tips, medical testing for fertility

Postpartum Health- What to start doing right away, birth control options, how to regain health


Connect with Dr Moyers: https://www.skywomenshealth.com/

https://podcasts.apple.com/us/podcast/sky-womens-health/id1541657642


Become Illa's client: https://themillennialnutritionist.com/

Stay in the know with our email newsletter: https://themillennialnutritionist.com/weekly-wrap

117: Solutions for Hunger When You're Losing Weight22 Mar 202400:31:16

Why Are you Hungry?

1. Overall not eating enough/correctly (How to Lose Weight Episode)

2. Emotional Reasons (Emotional Eating Episode)

3. Fixable Lifestyle Factors

4. PMSing

5. Reasons you can't help


Solutions

1. Eat Less Processed Food

2. Eat Less concentrated sweets/ added sugar

3. Don't skip meals

4. Eat more carbs vs far

5. Eat 3 balanced meals with no snacks


Other Links:

Email Sign Up https://themillennialnutritionist.com/weekly-wrap


Become a Client: https://themillennialnutritionist.com/services

116: How to Eat More Protein if Meat Gives you the Ick | Breaking Down Meat Myths 01 Mar 202400:33:16

Myths I'm Busting:

1. Meat is unhealthy

2. Meat will give you a foodborne illness

3. Meat is less sustainable

4. Eating meat is cruel


Problems I'm Helping you With:

1. Texture

2. You don't know how to cook it

3. You don't like handling raw meat

4. Meat gives you the ick


Links Mentioned:

- Protein Absorption: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723444/

- Nutrition Info in Meat/ Cancer & Meat: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7015455/

- Zinc: https://www.healthline.com/nutrition/best-foods-high-in-zinc#TOC_TITLE_HDR_3

- Foodborne Illness: https://www.verywellhealth.com/foodborne-illness-data-8285944

- Sustainability: https://climate.mit.edu/ask-mit/why-have-i-heard-eating-meat-bad-climate

https://asmith.ucdavis.edu/news/beef-not-bad-climate-you-think

Vegan Episode: https://open.spotify.com/episode/3IkY1rUeFROZoNxs6Uv7L6?si=ca6329c900a04de3

Protein 101 Episode: https://open.spotify.com/episode/03p7suiFvePhgd3W5bW1jP?si=zBJ-NZ-ORhuhQ-NQSxBa4Q

Cow/ Sustainability Episode: https://open.spotify.com/episode/6l4BMVwwMjYjMh4mGTvbZI?si=l2PlSjW9QNiEXGQ-Bo5ouQ

To Taste Episode: https://open.spotify.com/episode/3vCErW0Q105SD6CCptLI5W?si=kvfGe6OkQKeVMpZSQToGNw


 

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

 

Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians.

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! 

Connect with us!:


115: How Can I Lose Weight If I'm Vegan/ Vegetarian? Protein and Nutrient Tips23 Feb 202400:35:51

There has been a lot of buzz around a vegan diet in the last few years, and the potential health benefits of plant-based lifestyles - including weight loss. In this episode, TMN Coach Lacey is joining us to share her background as a former vegetarian and her best tips for getting enough nutrients and reaching your weight loss goals if you go plant-based.

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership 

 

Some key takeaways on following a more plant-based diet are:

  • There are lots of reasons why someone might choose to be vegan or vegetarian, but if your only reason is weight loss, the most important objective is to stay in a calorie deficit. 

  • Getting enough protein is crucial. Nuts, seeds, beans, and lentils are great protein sources for vegans, and yogurt and eggs are great sources for vegetarians. Plant proteins generally have less protein overall than animal proteins, so it’s important to prioritize them.

  • Be prepared with protein sources when you go out to eat or are going to an event where food will be served. Pack a greek yogurt cup in a small cooler, or bring a shelf stable protein source like pumpkin seeds or trail mix.  

 

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching. 

 

Connect with us!:


114: What is a Sustainable Weight Loss Plan?17 Feb 202400:29:51


Email Newsletter Sign Up


Key takeaways from this episode include:

  1. Increase your steps (walking episode)

  2. Eat breakfast every day (study)

  3. Figure your your foundational habits 

  4. Be consistent with some health goal when you’re away (vacation episode)

  5. Implement self-monitoring

 

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

 

Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians.

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! 

Connect with us!:

131: Pregnancy Nutrition with Dietitian Mel Spinella | Healthy Weight Goals and Morning Sickness Tips02 Aug 202400:32:13

Summary of Interview:

  • Why is prenatal nutrition important?

  • 1st trimester nutrition tips for nausea

  • Weight gain during pregnancy

  • Calorie recommendations per trimester

  • Which foods should be avoided?

  • Can you eat certain foods to rush labor?

Check out Mel’s Balanced Bump Method: https://wellbymelnutrition.com/

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching.

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership

Email List Sign Up- https://themillennialnutritionist.com/weekly-wrap

Instagram- https://www.instagram.com/the.millennial.nutritionist/

Tiktok- https://www.tiktok.com/@millennialnutritionist?lang=en

Youtube- https://www.youtube.com/c/themillennialnutritionist

113: Relationships & Weight Loss | Tips for When Your Partner Doesn't want to Lose Weight and for When They Do!07 Feb 202400:34:08

Links:

Blog email sign up

MyPlate Episode


112: Eating Out for Weight Loss WITHOUT Giving Up Your Favorite Foods31 Jan 202400:39:36

One of the scenarios our clients come to us really worried about is going out to eat while trying to lose weight, especially when it’s for a social gathering where lots of appetizers, drinks, and desserts will be served. In this episode, TMN Coach Catherine is joining me to discuss our best tips for staying on track while eating out, including what to specifically order at Italian, Thai, Sushi, and Mexican restaurants. This episode is your ultimate guide to eating out at a restaurant on your weight loss journey.

Links mentioned:

Some key takeaways on staying on track while going out to eat:

  • Follow the 2 P rule: protein + produce! If you get overwhelmed looking at the menu and not being sure what to order, look for entrees that will offer a source of protein and pair it with a side of produce (usually some sort of veggie!). Carbs are easy to find on the menu - pick your fave and add it in for a complete meal!
  • Treat eating out at a restaurant like it’s a normal meal on a normal day. Putting a ton of pressure on yourself to either go all out and treat it like a special occasion or deprive yourself of the foods you actually enjoy will suck all the fun out of it. There’s a happy medium in there and that’s eating like you normally would.
  • Plan out what you’re going to eat before you get to the restaurant. This takes the pressure and stress off of you to decide in the moment what to get, so you’ll end up making a healthier choice overall and feeling empowered for it.

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at ⁠https://themillennialnutritionist.com/individual-nutrition-coaching⁠.

Connect with us!:

111: How to Lose Weight in 2024 | The Most-Helpful Tips that Work for my Clients24 Jan 202400:34:16

Let’s start out 2024 on the right foot with weight loss! These are some of the most impactful changes that you can work on right now to have weight loss- for the long term!

Links mentioned:

Some key takeaways from this episode include:

  • Make sure you’re setting very specific goals. If your goal this year is to “eat healthier,” great! But that goal doesn’t really mean much. Plus it doesn’t allow you to problem solve. Set very specific goals to make actual progress with your weight this year. 

  • Be consistent on the weekends! As best as you can, at least. Think about ways you can eat more produce when you’re eating out or items that you can pack in case you get stuck in a high-calorie situation!

  • Walk walk walk. This is such an easy and underrated habit that will help you to lose weight. But you need to look at your daily average. It’s great if you get to 10k one day, but don’t be surprised if you don’t lose weight. You’ve gotta aim for every day. I include some tips on how!

 

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.

The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services.  

 

Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians.

Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! 

Connect with us!:


© My Podcast Data
About usPrivacy Policy