The Nourished Chat – Details, episodes & analysis

Cortisol is a big buzzword. Cortisol is also known as “the stress hormone” (which sounds terrifying). So. Do you actually need to worry about cortisol?

We talk about:

• What cortisol is

• Healthy vs unhealthy corisol levels

• Why cortisol is so hard to test

• Symptoms of high cortisol

• If workouts are causing high cortisol

• How to lower cortisol

• Practical life tips to feel less stressed! : Amber shares her experience with a registered dietitian who gave her generic advice that didn’t address her specific needs.

If you’d like to learn about lowering inflammation with food, here’s a podcast episode about that ⁠LINK

And you can learn more about my 1-1 nutrition coaching ⁠here

Amber has made incredible progress—losing 30 pounds and three dress sizes—all while managing rheumatoid arthritis and reducing inflammation.

Her journey is truly inspiring, and I’m so excited to share it with you.

We talk about:

• Amber’s starting point: Struggling with rheumatoid arthritis, inflammation, and frustration from working hard in the gym without seeing results.

• Why previous approaches didn’t work: Amber shares her experience with a registered dietitian who gave her generic advice that didn’t address her specific needs.

• Coach Kendal's support: From tackling inflammation through nutrition to focusing on adding nutrients rather than restricting food.

• Practical anti-inflammatory strategies: The role of high-protein options like lactose-free cottage cheese and Greek yogurt, and avoiding triggers like fried foods, sugar, and dairy.

• Mindset shifts for success: Why focusing on what you can add to your diet (like fruits, veggies, and protein) is more sustainable than a restrictive approach.

• Gym recovery improvements: Amber explains how reducing inflammation and improving nutrition helped her recover faster from strength training.

• Lessons learned: The surprising insights Amber gained about "trigger foods" and why some foods aren’t as satisfying as we remember.

My podcast episode on the anti-inflammatory diet LINK

Get results like Amber! Check out reviews ⁠here⁠ and learn more about our coaching ⁠here

We’ve all had inflammation before - whether from an illness, stress, chronic condition, menopause, allergies or a dozen other causes - inflammation is a part of life.

Chronic inflammation can make us feel fatigued, bloated, achy and just blegh, but what you eat can help reduce your overall inflammation and help you feel your best! So today I’m going to tell you all the foods you should add more of, what to avoid, and disspell some myths!

If you want to learn more about fiber, check out my blog post all about it here!

Get ready to be inspired! Debbie is a straight shooter - and she was tired of letting menopause call the shots.

The methods that used to work just weren't cutting it anymore, and Debbie was tired of spinning her wheels. And that's in a literal sense - her peloton and crossfit workouts were great but it wasn't helping her make the progress she needed.

She tried working with another nutrition coach, but they didn't really know how to help her because she also had a digestive condition (Crohn's Disease). They kept trying to fit her into a meal plan that just wasn't going to work for her.

But coach Kendal has been a total GAME CHANGER for Debbie! She's lost 30 lbs in the last 7 months, and 7.5 inches off her waist (3 dress sizes!)

Debbie is proof that menopause or a medical condition doesn't make it impossible to lose weight. She just needed the right guidance.

Check out Debbie's progress here, and see our reviews on what its like to have the support of a personal online nutrition coach to meet your weight loss goals!

The afternoon crash sucks - and is often totally preventable! Today I'm going to share my top tips with you to avoid crashing and have more energy.

We're mostly going to talk about food and nutrition strategies, but I'll throw in some other tips too of course

It's simpler than you think. There's nothing groundbreaking about it - but its not necessarily easy to do.

It's worth it though. Not only will you just... feel better, but you'll also live life better. You'll get more work done, be happier, and be able to enjoy your time after work. You'll be healthier, and your doctor will give you a pat on the back next time you have your physical.

Resources:

Breakfast podcast

Protein Podcast

Hydration Podcast

Electrolyte Podcast

Intermittent Fasting Podcast

Examples of easy breakfasts and lunches

I have a very special episode for you today! Join me as I interview our very own coach Kendal! We’re going to explore her history with a digestive condition (Crohn’s), how she lost 50+ lbs herself as a client of mine when I was a coach at Stronger U, and how she got her masters in nutrition and became an online nutrition coach herself!

We will also talk about what her favorite kinds of victories are to see with our online weight loss clients (hint, its not about the scale! It’s about so much more), and some of the challenges her clients face.

Connect with Kendal Bezecny, MSN

Instagram: @macroswithkb

Work with Kendal

News about Ozempic, GLP-1s, Semiglutide and more weight loss drugs seems to be everywhere! I get questions about this all the time, so I brought Trisha, Registered Dietitian and nutrition coach here at The Nourished Path on to talk more about it!

We will discuss

1. What do weight loss drugs do?

2. How effective are they?

3. Who should consider using weight loss drugs?

4. What are some of the downsides or side effects of these medications?

5. Do you need to focus on diet and lifestyle changes while using Ozempic etc?

6. What is the long term plan?

Connect with Trisha Caton, RD:

Instagram: @nutrition_by_trisha

Podcast episode about her history

Work with Trisha

If you’re a vegetarian, or follow an Indian diet (or both) and struggling to incorporate enough protein into your diet or wondering how to make your traditional meals work for your nutrition and health goals, this episode is for you!

This episode is packed with practical tips and delicious ideas for anyone trying to balance their cultural diet with their fitness goals. Janani’s story is a testament to the fact that you don’t have to give up your favorite foods to be healthy – it’s all about making smart choices and adjustments.

Key Takeaways:

1. Personalized Nutrition is Key: Despite working out consistently at Orangetheory, she wasn't seeing the changes she wanted. The missing piece? Nutrition that made sense for her life! That’s when she found us at The Nourished Path and started working with the amazing coach Trisha.

2. Small Tweaks, Big Changes: From reducing sugar in her chai to switching to non-fat Greek yogurt, Janani shows how minor adjustments can significantly impact your diet. It’s all about those little changes – like swapping paneer for tofu or choosing low-fat dairy options – that can help you hit your protein goals without sacrificing taste.

3. Importance of Portion Control: One major revelation for Janani was understanding serving sizes and reading nutrition labels. This helped her avoid those sneaky calorie traps, like thinking a bag of chips was a single serving when it was actually meant for four!

4. Protein-Packed Recipes: Janani shares ideas like her post-workout Greek yogurt smoothie with Vega protein and fruits. Yum! She also loves making dosa with a protein twist, like adding tofu, and incorporating high-protein snacks like dry roasted edamame.

5. Mindful Eating: Janani’s journey highlights the importance of mindful eating. By planning her meals and snacks, she ensured she was getting enough protein while still enjoying her favorite foods. Plus, she found that balancing her macros made her workouts more effective.

6. Stay Hydrated: Another game-changer for Janani was increasing her water intake. She uses a motivational water bottle with time markers to keep her on track. Hydration is often overlooked, but it's crucial for overall health and weight loss.

And see our reviews on what its like to have the support of an online nutrition coach to meet your weight loss goals!

Join us on a transformative journey with our special guest, Kam, as we discover the true essence of leading a nourished life. In this enlightening chat, Kam candidly shares his inspiring journey of losing 22 pounds and maintaining that weight loss while having a fun and fulfilling life.

We explore the importance of consistency, routine, and simplifying decisions in achieving fitness goals as well as the 'all or nothing' mentality, emphasizing the importance of striking a balance between socializing and goal setting.

And ⁠⁠see our reviews⁠⁠ on what its like to have the support of an online nutrition coach!

Topics:

Bulking, body confidence, consistency, routine, strength, weight loss, progress tracking, simplifying decisions, and macro-diverse meals.

Navigating social events with moderation, adapting to life changes, and finds balance between going out and achieving goals.

I have a very special episode for you today! Join me as I interview our very own coach Trisha. Find out why she became a Registered Dietitian, what it was like working as an inpatient and outpatient RD at the hospital, how we met, and why she left the hospital to become a coach here at The Nourished Path!

We will also talk about what her favorite kinds of victories are to see with our online weight loss clients (hint, its not about the scale! It’s about so much more), and how she approaches coaching.

Connect with Trisha Caton, RD:

Instagram: @nutrition_by_trisha

Past podcast episodes: Lose fat, not muscle and Nutrition Mythbusting

Work with Trisha