The Millennial Nutritionist – Details, episodes & analysis

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The Millennial Nutritionist

Illa Garcia, MS, RDN

Health & Fitness

Frequency: 1 episode/8d. Total Eps: 134

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. If you want science-back nutrition information and a sustainable approach to weight loss from a professional, this is the podcast for you!

Recent rankings

Latest chart positions across Apple Podcasts and Spotify rankings.

Apple Podcasts

🇨🇦 Canada - nutrition
11/08/2026
#89
🇬🇧 Great Britain - nutrition
21/07/2026
#93
🇬🇧 Great Britain - nutrition
20/07/2026
#66
🇨🇦 Canada - nutrition
12/12/2025
#68

Spotify

No recent rankings available

Shared links between episodes and podcasts

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https://themillennialnutritionist.com/
218 shares
https://themillennialnutritionist.com/services
196 shares
https://themillennialnutritionist.com/membership
130 shares

https://www.instagram.com/the.millennial.nutritionist
229 shares
https://www.instagram.com/dinner.made.simple
4 shares
https://www.instagram.com/simple_eats_nutrition
4 shares

https://www.tiktok.com/@millennialnutritionist
217 shares
https://www.tiktok.com/@millennialnutritionist?lang=en
12 shares
https://www.tiktok.com/@evlofitness
3 shares

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RSS feed quality

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Score global : 48%

Publication history

Monthly episode publishing history over the past years.

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Latest published episodes

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133: Vitamins and Minerals for Pregnancy | Which Foods Should you be Eating More of??

Friday, August 16, 2024 • Duration 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:

https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/anemia-during-pregnancy/art-20114455#:~:text=Your%20body%20uses%20iron%20to,supply%20oxygen%20to%20your%20baby
https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20045082
https://www.dietaryguidelines.gov/
Millennial Living Iron 101 Module: https://tmn-club.circle.so/c/educationalandfood-demo-videos/march-101-module-should-i-take-an-iron-supplement-ways-to-increase-iron-intake-through-your-diet-8a7b8108-4860-4611-adc3-fbcad84c2560
Dairy Podcast Episode https://open.spotify.com/episode/2P0uZvJdxEemhLyjbHNaYd?si=8yPg7lgVRCOVRmwHatuMjQ
Overall Pregnancy Nutrition Episode: https://open.spotify.com/episode/2NsbtVpXpidvVz8A6AMBKR?si=bvIG_hxtTa-wNT72DatUPw

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

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132: Ultimate Breakfast Guide for Weight Loss

Friday, August 9, 2024 • Duration 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:

https://www.health.harvard.edu/blog/eating-breakfast-wont-help-you-lose-weight-but-skipping-might-not-either-2019041916457
https://www.healthline.com/nutrition/protein-at-breakfast-and-weight-loss#TOC_TITLE_HDR_4
https://pubmed.ncbi.nlm.nih.gov/16002798/
Millennial Living Breakfast Meal Prep Ideas: https://tmn-club.circle.so/c/pdf-resources/august-guide-breakfast-meal-prep-ideas-3094bfb5-3845-41be-b1f1-7387eef33087

Millennial Living “5 Tips for a TMN-Approved Breakfast” https://tmn-club.circle.so/c/educationalandfood-demo-videos/5-tips-for-a-tmn-approved-breakfast-fe6ee5dc-e98d-46e7-87ce-ff8feea6cfe2

Protein Episode: https://open.spotify.com/episode/03p7suiFvePhgd3W5bW1jP?si=HcDYgoOjRKOujQGbxK2umA

Meal Ideas Youtube Video: https://youtu.be/9kEROa0pi6Q

123: What is the Mediterranean Diet and How Can I Start?

Friday, May 3, 2024 • Duration 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

Contact info:

Website: TeaspoonOfSpice.com
IG: @TspCurry
IG: @Tsp_Basil
Free cooking demos every Thursday at 12:30pm ET on Facebook Live on the Teaspoon of Spice Facebook page

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

033: Tips for Making Grocery Shopping Convenient & Healthy + Continuous Glucose Monitoring for Weight Loss

Episode 33

Wednesday, June 29, 2022 • Duration 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.

032: How to Develop a Healthy Relationship with Food When You’re Trying to Lose Weight with Yailyn Murphy, MA, NCC, LCMHC

Episode 32

Wednesday, June 22, 2022 • Duration 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.

031: What Costa Rican Food Culture Can Teach Us About Living Longer, Happier, Healthier Lives with Angie Ramkellawan

Episode 31

Wednesday, June 15, 2022 • Duration 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.

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.

030: Strength Training Basics | Benefits, Seeing Results, Getting Started, and Functional Training with Dr. Payton Busker, PT, DPT

Episode 30

Wednesday, June 8, 2022 • Duration 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.

029: Eating Out at Restaurants When You’re Trying to Lose Weight or Maintain Your Weight + Debunking Cancer Nutrition Claims on Pinterest

Episode 29

Wednesday, June 1, 2022 • Duration 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:

“Beware of Misleading Cancer Nutrition Claims on Pinterest, Researchers Say” by Stephanie Brown
Listen to Episode 24: Maintaining Healthy Habits While Traveling with Catherine and Lacey

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.

028: Protein for Muscle Gain | Diving Into Actor Kumail Nanjiani’s Weight Loss Transformation for The Eternals

Episode 28

Wednesday, May 25, 2022 • Duration 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:

Bored Panda - Kumail Nanjiani Explains How He Got Ripped
Kumail’s Original Instagram Post

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.

027: How to Lose Weight with PCOS feat. TMN Coach Courtney McMahan

Episode 27

Wednesday, May 18, 2022 • Duration 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.

Resources mentioned (not sponsored!):

HungryRoot - Meal Delivery Service

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.

The Millennial Nutritionist – Details, episodes & analysis

Podcast details

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Apple Podcasts

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The Millennial Nutritionist – Details, episodes & analysis

Podcast details

Recent rankings

Apple Podcasts

Spotify

Shared links between episodes and podcasts

Other99+

Instagram22

Tik Tok10

RSS feed quality and score

Publication history

Latest published episodes

Similar podcasts and content

Related Shows Based on Content Similarities

Apple Podcasts

Spotify

Related Shows Based on Content Similarities

Other99+

Instagram22

Tik Tok10