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

How can unlearning habits and obligations that no longer serve us lead to personal growth?

In this episode of The Nourished Chat, we’re learning importance of unlearning with David Pegram, fitness instructor at Obey Fitness and owner of Kylo. You can’t grow and add new habits if your life is already full of what isn’t working for you.

Sometimes, we have to take things out before we can add. We have to unlearn before we can have space to grow.

Whether you're juggling multiple roles as a working mom, seeking balance in your life, or navigating the pressures of social media, this conversation offers valuable insights and practical tips to help you prioritize your well-being, embrace change, and discover what truly brings you joy.

Key Takeaways:

1. Reflect on areas of your life where unlearning could create space for growth and joy.

2. Practice saying no to obligations that don't align with your priorities.

3. Experiment with simple activities to discover what truly enhances your life.

Connect with David Pegram:

KYLO: Keep Your Life Optimal

Instagram: @dave.getsfit

Today I'm joined by Jennifer Fiene, a realtor from the Cyrus Fiene Team Coldwell Banker Bain, who seems to live out of her car and is always on the go! She shares her comprehensive strategy for maintaining a healthy diet despite a busy schedule.

If you seem to live in your car - whether its bringing your kids to and from practice, a long commute or a job that has you in your car - you'll get some great tips from this episode!

Learn how Jennifer prioritizes health and nutrition while managing a hectic lifestyle.

Key Takeaways:

1. Quick morning meal prep

2. The importance of a snack box for on the go fuel

3. Ideas for quick food while you're in the car

4. Quick and healthy dinner solutions into your routine for busy evenings

Connect with Jennifer Fiene:

Website: https://www.cyrusfieneteam.com/

YouTube: https://www.youtube.com/@cyrusfieneteam 

Instagram: @justjenrealtor

Connect with me:

My website: https://www.thenourishedpath.com/ 

Instagram: @bonnie.rd 

Facebook: https://www.facebook.com/Bonnie-RD-273482033313995 

Grab your copy of my Grab and Go Guide

Happy New Year! Today we’re going to talk about how to set goals that you’ll actually follow through with.

Key Takeaways

• Assessing your life and what area you would like to improve

• Choosing a goal and action steps to achieving it

• Increase your likelyhood of reaching your goals

• Accountability and support

Resources: 

• ⁠This Wheel of Life tool can be very helpful in assessing which areas of your life need more attention.

• A (very long) podcast from Andrew Huberman that has more tips for goal setting and achievement.

• Learn more about our nutrition coaching here

Today we're going to talk about a very specific kind of vacation - to Disney (or any other theme park like Universal, Six Flags, etc)

It's important to eat well and nourish your body when you're at the most magical place on earth, because you'll be walking a ton, not sleeping much, and probably sweating out of places you didn't know could sweat!

I have Disney veterans and former clients Katie and Lauren (who works for Disney) give their best tips and strategies for thriving at the parks!

We will talk about how to prepare for your Disney trip, what foods to bring into the parks with you, where you can order healthy meals, what to get, and how to enjoy foods without overindulging and feeling sick on space mountain.

Resources:

Electrolyte podcast

Katie's 60 lb weight loss journey

Grab and Go Foods Guide

Today's podcast episode is all about cutting through the noise and getting down to the nitty-gritty of what really matters when it comes to your nutrition game. There's a lot of overwhelming information out there, so we're going to dial it back into the most important stuff.

We're diving into the key insights from the nutrition pyramid, a concept crafted by the renowned Eric Helms.

Picture this: a pyramid with the most crucial factors at the bottom, supporting the less significant ones at the top. At the base of our pyramid is energy balance—calories in versus calories out. Yep, that's the golden rule. No matter how many vitamins and minerals you're packing in, if you're overdoing it on the calorie front, you won't see the results you're after.

Next up, we've got macronutrients—carbs, protein, and fat. These bad boys make up your calories, so they're pretty darn important. But hey, don't start playing math games with your protein shake. Your body's got this covered.

Then there's micronutrients, the vitamins and minerals that keep your body ticking like a well-oiled machine. Think of them as your food quality checkpoints. You can't skimp on the good stuff and expect to thrive.

Now, let's talk timing. Meal timing and frequency are like the cherries on top of your nutritional sundae. Sure, they can make a difference, but only if you've nailed the basics first.

And finally, we've got supplements. While they can be a nice little boost, they're not miracle workers.

So there you have it! Focus on the fundamentals, and you'll be well on your way to crushing your nutrition goals.

Resources:

Pyramid visual

Calorie Calculator

Intermittent fasting episode

Making healthy food choices can be exhausting, especially with the constant barrage of decisions we face daily.

You make over 200 food-related decisions a day!! Let's decrease that number - because every decision you make breaks down your willpower

But fear not, today I'll share strategies to streamline your nutrition and combat decision fatigue. Let's dive in

Note this is a repost of the first ever episode of The Nourished Chat, which I recorded and posted about a year ago! If you haven't heard it before, I hope you enjoy it

I once lost 5 lbs of bloat in a weekend after I eliminated certain foods!

To be fair - I was in PAIN I had so much bloating, and most people don't have that level of problems.

I made a lot of the wrong choices when it came to bloating - and I didn’t even realize it! Learn from my mistakes, here’s most of the foods/drinks that were causing me problems. 

• Cruciferous veggies (like cauliflower, broccoli, Brussels sprouts, and cabbage)

• “Mystery” fiber that might be found in protein bars 

• Artificial sweeteners 

• Carbonation 

• Raw vegetables or too many raw fruits and veggies

• Low carb breads/wraps with added fiber

• Gluten

• Dairy

• Fermented foods/drinks like sauerkraut, kimchi, and wine

• Leftover potatoes/rice

If something is hard to digest, eating it can lead to increased bloating. Everyone’s body reacts differently, so what may cause bloating for one person can be perfectly fine for someone else 

Bloating/constipation can make it harder to lose weight, too. 

If you’ve pinpointed what foods are contributing to bloating for you, you may not have to give them up entirely. Some strategies you can try are: 

• Eating/drinking a smaller amount

• Lightly steaming veggies

• Making your salad  a wilted salad by sautéing it (just don’t try it with iceberg lettuce, or you’re gonna have a bad time!)

• Considering the quality and quantity of gluten that you’re consuming

• Noticing if certain kinds of dairy contribute to flatulence/stomach upset, and limiting those specific foods

• Swapping out red wine for white wine or clear spirits

• Cooking potatoes or rice right before you eat them rather than heating up as leftovers 

If you’re not sure what particular foods or drinks are causing your bloating, try eliminating just one group at a time and noticing if it impacts how your body feels. 

Any foods or drinks on this list giving you an “a-ha” moment? Let us know at (email).

Make sure that you keep an eye on my emails for updates on the bloating challenge, which will be sometime in April or early May. 

If you aren't subscribed my newsletter - you can join that here!

To learn more about online nutrition coaching, visit The Nourished Path

Losing weight comes with its own challenges, but for many, maintaining that weight loss in a sustainable way can be even harder. 

Bonnie and guest Julie, who has been a nutrition coaching client through both Stronger U and the Nourished Path, discuss why the maintenance phase of weight loss is so key to success. They touch on: 

• Why people might leave nutrition coaching when they achieve results, rather than getting support during the maintenance phase of increasing calories/macros

• How a online nutrition coach can support your goals during travel for work or fun

• Changes in your body/digestion that occur during menopause 

• Why it’s beneficial to seek guidance and accountability for your weight goals when you have experienced multiple life changes

• How constipation can sneakily cause weight gain

• Getting personalized support around foods that actually fuel your body in a way that feels good, rather than cookie-cutter eating advice that doesn’t take into account Individual responses to different foods (Hint: raw vegetables don’t work for everyone!)

• Letting go of the idea of “good foods” versus “bad foods”

• Ways a nutrition coach can show the big picture to you when you can feel bogged down by the jumping numbers on the scale 

Julie is a healthcare professional who was happy with the weight loss she achieved during nutrition coaching. But when a global pandemic and menopause threw a wrench into her progress, Julie sought support from the coaches at the Nourished Path.

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

My guest today is the owner of an F45 studio in Bothell, Washington and is opening a new location in Kingsgate (Kirkland WA) in March!

I had to jump on the opportunity to talk with her about F45 and what makes it different from other group fitness workouts!

We have a personal relationship with this studio, coach Trisha has been a member since its founding and many of our nutrition coaching clients are members and love the balance that nutrition coaching and F45 brings!

"Everyone together is just enjoying learning from each other and having a good time and wanting to come back, and that's why people are around for two plus years."

I personally love F45 workouts, especially the partner aspect and how it changes frequently. The community is also wonderful, I always feel so welcome there!

"Once you walk in the door, you're going to be fine. It's the getting your shoes on, getting out the door and getting in the door at the studio. That's the hardest part. It really is."

Check out F45 Kingsgate here and Bothell here!

Meet the person who first got me into fitness - Shannon Bruess! We talk about how our fitness paths have changed and how positive body talk from coaches does better than a “burn those calories” speech.

How can a professor who teaches fitness professionals help revolutionize the fitness industry’s approach to weight loss and wellness?

And what is the precise correct ratio of Latin music to Hip Hop music in a Zumba class soundtrack?

In this episode, you’ll hear about the origins of Bonnie’s fitness journey from someone who was there: guest Shannon Bruess. Shannon is a professor with a Master’s degree in sports and exercise psychology. She is also a personal trainer and the owner of Focus Martial Arts & Fitness gym.

Learn about Shannon’s fascinating exercise psychology thesis experiment. She found that health and energy-oriented goals will keep participants more engaged and active than people with looks/aesthetics-based goals. 

If you want keep yourself motivated as you engage in 

• weight lifting

• yoga

• group exercise classes

• running or walking

it can help to remind yourself of how this exercise is going to translate into more power and strength in your everyday life. You’ll also want to check in and see how your body is feeling during the workout. What movements feel good to your body? How is your mood after exercise? What sense of accomplishment do you get during and after your workout?

Bonnie and Shannon also discuss how working with a fitness or nutrition professional can help you ease the burden of tracking food intake, weight, and exercise. When you work with a coach or trainer, you’re not in it alone. 

Check out Shannon’s gym info here: ⁠Focus Martial Arts & Fitness⁠

To learn more about online nutrition coaching, visit ⁠The Nourished Path ⁠

On this special episode, we're going to hear some really great conversation from The Nourished Path coach Trisha Caton, Registered Dietitian, and Sean Roberts, Doctor of Chiropractic Medicine about several common nutrition myths including:

• Genetics of fat storage

• Alcohol and belly fat

• Supplements and their absorption

• How fad diets and popular culture can have lasting impacts on how we view food

• Vegan protein powders

• Creatine

• Hydration and sleep deprivation's effects on weight

⁠⁠Find Trisha here⁠⁠

⁠⁠Find Sean here

Have you ever opened your closet, and felt depressed that most of your clothes don't fit?

Have you ever worn clothes that are too baggy to "hide" your figure? Or clothes that were too small and were uncomfortable all day?

I met Elaine at a business conference, and we immediately hit it off, and something that stuck with me was her attitude on clothing. You should only wear what makes you feel your best.

When clothes are too big, you can't see the weight loss progress you've made. When they're too small you feel discouraged.

Clothes are made to fit YOUR body, your body should not have to change to fit the clothes.

I hope this episode inspires you, whether you're on a weight loss journey and are going to donate the clothes you've shrunk out of, or have finally decided that the shirt you never have liked wearing needs to go, even if it was a splurge at the time.

You can find Elaine Acheampong on Instagram!

Shawna won the transformation challenge at her Orangetheory Fitness studio last year with the support of The Nourished Path and coach Trisha's guidance. She stopped feeling overwhelmed, and instead focused on gradual changes every week to create sustainable, lifelong weightloss and healthy habits!

"Honestly, the last couple of years, working in education and coming out of the pandemic, I just slowly just started to feel like I was just losing a little bit of myself and finding it really hard to prioritize things that I knew were important, like eating healthy, making sure I was exercising, and just focusing on myself."

Over time Shawna’s 11% bodyfat loss inspired her husband and daughter decided to join her on her healthy lifestyle too!

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

Today my friend Patrick Umphrey and I are going to talk about how we can maintain healthy habits throughout the holiday season while still enjoying ourselves! Let's avoid the 5 lbs most Americans gain between Thanksgiving and New Years

Topics include

• Balancing indulgence without overdoing it
• How to eat before a holiday dinner
• Leftovers
• Everyday temptations around the home
• Feeling your best this holiday season
• Taking the whole month into account, and choosing which meals/events are special and which are not

Link to our previous podcast on food environment here

You can find Patrick on his Eat, Train, Progress facebook group here

Imagine coming home from work to a hot pizza sitting on the table. It would take a LOT of willpower to resist it. Now imagine, instead, a roasted chicken, carrots, and potatoes on the table.

Your food environment makes a huge difference when you want to make changes to how you eat. In this episode, guest Patrick Umphrey will give us tips on how to make small changes to your kitchen and home to make it easier to eat more healthy foods, and reduce temptation of foods we'd rather avoid.

By following these tips, you won't need to rely on willpower as much, which will make it more likely you'll achieve your nutrition goals!

Patrick Umphrey was my first online trainer back in 2014, and a big inspiration for my growth! He runs the facebook community Eat, Train, Progress which you can find here

Topics:

- Why food environment matters

- How you can store foods so you are more or less likely to eat them

- Why it matters whether foods are visible or not

- How variety might be working against you

- How to navigate other family members' tempting foods

Let us know if you'd like to hear about how you can navigate food environments when you aren't at home!

What sets one gym apart from another? There's some spaces that just feel like home, and Jason and Pam Bileau have built something special at Bileau Built

It's not just about the workouts, its about valuing each member and making them feel valued and seen. We'll talk about how Jason and Pam accomplish that, what its like to run a gym as a married couple, how the pandemic affected their business and more!

And if you enjoyed this episode, check out the other podcast that Jason and I recorded together about the importance of rest: Link

How to find out more about Jason, Pam and Bileau Built:

Website

Instagram

Facebook

We're going to break down how to lose weight while holding onto muscle, which is important for long term success!

Join The Nourished Path's own coach Trisha, Registered Dietitian, and Sean Roberts, Chiropractic Doctor! 

1. The importance of protein

2. Resistance training and muscle retention

3. The right calorie deficit and balance for weight loss without muscle loss

4. How carbs can help you in your efforts

Find Trisha here

Find Sean here

New year, new you, new goals! And weight loss, nutrition and fitness are at the top of many people's lists!

There are SO many bad programs out there, here's a few things to look out for when selecting one for yourself this year!

This doesn't mean that these diet or weight loss programs are bad necessarily, but it does mean that you should look closer and examine them.

1. "Cleanse" or "Detox"

2. Toxins/Chemicals

3. Buying their proprietary food, shakes, supplements, pills etc.

4. Labeling foods as "bad"

5. Eliminating whole food groups

6. Need to follow a meal plan

7. Too good to be true

8. Promise of rapid weight loss

Cheers to 2024! To learn more about The Nourished Path's sustainable, wholistic personalized nutrition coaching, go here

Pack your bags, we're going on a field trip! With the Frizz? No, but we can dream right? We'll talk about how to eat better on the road and in the air, because the last thing that you want is to feel like crap when you get to your destination!

Topics:

• Pre-trip prep
• On the go meals
• Travel friendly protein
• Eating out strategies
• Hydration
• Preventing over snacking on road trips

You don't have to give up your favorite drinks to be healthy - you just need to be smarter about when you drink, how much you have, and what you choose!

As a Registered Dietitian and weight loss coach, I've had a LOT of conversations with my clients about this topic. Because we all know that drinking in too much is going to stop our weight loss goals, and also lead to hangovers, bloating, poor sleep, and more. But alcohol is a part of life, so how can you balance the two?

Topics:

• When to drink, and how much?
• Tips to avoid hangovers
• Lower calorie and sugar drinks
• Dealing with social pressure
• Drinking mindfully

Resources:

Fun Without Booze Podcast Episode

Join the 12 Days of Fitmas!

Ever felt like the blueberry girl from Willy Wonka after a holiday meal? Yeah, me too. But it doesn't have to be that way. This episode is all about finding the sweet spot between enjoying your holiday feasts and maintaining a healthy lifestyle. I share my personal experience and practical strategies to keep you feeling good and guilt-free, including incorporating physical activity, drinking enough water, and scheduling your meals strategically. I also offer tips on how to plan your plate with a balanced representation of vegetables, fruits, protein, and yes, even your favorite treats. But the holiday enjoyment doesn't stop at the dinner table. I'll give you tips on how to enjoy the entire holiday season in a healthier way.The holiday season isn't just about the food; it's about enjoying every moment without compromising on the joys of the season!

Picture this: you've been sweating it out at the gym and eating healthier, but when you step on the scale, your weight's gone up - sound familiar? Join me and special guest Jeff Dalzell to discover the mysteries of the scale. As a father of twins and a fellow fitness coach, Jeff delivers some hard-earned wisdom with candid insights into the challenging journey of weight management.

We sift through the myriad factors that contribute to weight fluctuation, including water retention, dietary habits, stress, and hormonal changes. Jeff shares his intriguing perspective on how to deal with these unexpected gains, emphasizing the significance of shifting focus from the scale to overall progress.

Check out Jeff on The Fit Parent Podcast here

Or on instagram @Jeffdalzellfitness

If you’re always finding a reason to delay your weight loss journey, you NEED to hear this.

I'm going to challenge you and the fear of change that's standing in your way. Ask yourself why you don't think now is the right time and to reflect on if you actually want to make the change. There are ways to get started even if you have a trip or other commitments coming up.

These strategies can also be used in other goals, whether they are health and fitness related or not! If its important to you, you need to stop finding excuses and start taking action!

Jazmin prided herself on eating one meal a day and living on coffee. But she couldn't lose weight, even though she was working out at F45

7 months later, Jazmin has lost 40 lbs while eating 3-4 meals a day (including her favorite foods like carne asada tacos)! She is no longer afraid of food, and has gained confidence in every aspect of her life

Get ready to be inspired by Jazmin's journey with The Nourished Path and coach Trisha!

"I've never felt secure about food, like since I remember I've never felt confident with myself or my body, and I was just scared of food, like that's in general, just scared of food."

"You're not alone. So many women are out there scared of eating anything because everything seems to be bad and everything's overwhelming."

"I was ready for a change. I was ready to be more confident with myself and with my food choices. I was ready to be comfortable around food in general, and it really changed my life."

"I'm not scared of food anymore"

See Jazmin's transformation ⁠here⁠

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

Resources:

• Taco guide

Let’s be honest - we’ve all done it. Sneak back into the kitchen to have some chocolate or a bowl of cereal. Before you know it you’ve had more than you intended, and the guilt sets in.

Those little nighttime bites can also really put a halt on your weight loss goals, or lead to weight gain over time. Eating before bed can also cause your sleep to be less deep, leaving you exhausted the next day!

Hopefully todays podcast episode can help you stop your evening snacking.

1. Why evening snacking happens

2. Dinner mistakes

3. Are you hungry?

4. Evening routines

5. Non-Food rewards after a long day

Have you ever left the Thanksgiving table feeling like the blueberry girl from Willy Wonka? Missed out on a day of vacation because of a hangover? Felt bloated and grumpy after indulging?

We often think of holidays or vacations in black or white. Either going ALL OUT or not enjoying ourselves at all.

But I would argue that the sweet spot lies in the middle. In indulging mindfully, so you have a great Thanksgiving meal, but aren't still STUFFED 8 hours later. Having some drinks on vacation, but still feeling great the day after.

Today guest Crystal Koch and I will talk about our recent trip to Nashville, and how we balanced fried chicken and cookies and drinks and all the rest.

Topics:

Balance and enjoying life.

"you're not a garbage can."

Scarcity mindset and enjoying food.

"I don't think having more would have made my evening any better."

Knowing your food limitations

"And when it comes to fries, I'll eat them all if they're in front of me."

Goals and mindset during holidays/vacations.

People-pleasing tendency and and saying no to food.

"But no one's gonna say, oh, you should feel bad. Please, please eat this so you can feel like crap."

Resources:

Crystal's Instagram and Facebook

Say "No" Blogpost

7 tips for eating at restaurants without weight gain

A metabolic reboot or reverse diet is basically the opposite of a typical diet. Instead of reducing calories to lose weight, you methodically add calories you’ve taken away to get your nutritional intake back to maintenance levels or slightly above, without gaining a whole bunch of fat in the process.

Angelique is a women's health coach specializing in metabolic reboots. She has personal experience with the negative effects of extreme dieting and is passionate about helping women achieve balance and sustainable health.

We will discuss the importance of metabolic reboots for women who have been through periods of caloric restriction or dieting and address issues such as rapid weight regain, metabolic adaptation, loss of lean muscle mass, and disordered eating patterns.

Key Takeaways:

• Metabolic reboots are necessary after periods of caloric restriction or dieting.
• Rapid weight regain, metabolic adaptation, loss of lean muscle mass, and disordered eating patterns are signs that a metabolic reboot is needed.
• Gradual calorie increases and monitoring progress are important for a successful reboot.

Resources:

Metabolic Reboot Checklist

Angelique on Instagram

Angel's Align on facebook

You don't have to give up your favorite foods to lose weight - in this episode I'll show you how small adjustments can add up to big changes in how many calories are in your meals!

Key Takeaways:

1. Create a calorie deficit by making the foods you enjoy lower in calories.
2. Change proportions to increase the volume of vegetables and decrease carbs and fat in meals.
3. Use smaller plates and bowls to naturally eat less.
4. Replace higher fat meats with lower fat options to reduce calorie intake.
5. Substitute part of the fat in recipes with lower-calorie alternatives.
6. Choose lower-calorie, less dense foods to increase volume without compromising flavor.
7. Pay attention to which foods fill you up and satisfy you personally.

Quotes:

• "To lose weight, the most important thing is to eat fewer calories than you are burning."
• "Change the proportions of the meal to make it more voluminous and increase protein."
• "Use smaller plates and bowls to naturally eat less."
• "Replace higher fat meats with lower fat options to reduce calorie intake."
• "Choose lower-calorie, less dense foods to increase volume without compromising flavor."

If your goal is weight loss and you're not seeing results from exercise, then it's time to focus on your nutrition. Exercise is not a high predictor for weight loss, but there are so many other amazing benefits to exercise like stress relief, muscle growth, and increased cardiac health

Does this sound familiar? You've been sweating it out at the gym, putting in hours of intense exercise, but the scale just won't budge. Despite all your efforts, you're not seeing the weight loss results you desire. It's frustrating, demoralizing even, to put in so much work and not see the numbers go down on the scale. But here's the thing: you've been told that exercise is the key to weight loss, when in reality, it's your nutrition that holds the true power. It's time to shift your focus, prioritize what you put into your body, and finally achieve sustainable weight loss.

Resources:

Podcast on Pre/post exercise nutrition ideas and tips: link

Blogpost about my favorite macro friendly snacks: link

Studies:

Role of Physical Activity for Weight Loss and Weight Maintenance: link

Weight-loss outcomes: a systematic review and meta-analysis of weight-loss clinical trials with a minimum 1-year follow-up: link

Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and changes in fitness for adults (18–65 years old) who are overfat, or obese; systematic review and meta-analysis: link

Amanda had planned to get fit and lose weight before her 40th birthday - but ended up turning 40 at her heaviest weight. That's when she started her nutrition and weight loss journey with us at The Nourished Path!

She's now exercising less than before but in less than 6 months lost 23 lbs and 8 inches off her waist, and has been maintaining that weight for the last few months despite summer vacations, being a single mom, and working full time

Listen to Amanda's inspiring journey losing weight while gaining confidence and feeling stronger and fitter than ever!

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

Bonnie and DeeDee both are nutrition coaches who have ADHD. How to we make sure that we eat in a way that nourishes our bodies even with ADHD?

Topics:

• How did DeeDee know she had ADHD
• Using safety foods
• Incorporating variety while having stability
• Food organization
• Executive functioning
• Staple food prep
• Eating what we see

Resources:

• The Flavor Bible
• Salt, Fat, Acid, Heat

DeeDee's Social Media

Electrolyte drinks like LMNT, Liquid IV, Nuun, Ultima and more are everywhere!

But what is an electrolyte? Do you need to be adding an electrolyte drink to your diet? And how can you optimize your eating so that you're getting those nutrients from your food?

Some people will find that they could benefit from supplementing with an electrolyte drink or sports beverage, especially during a hard workout, and definitely when you are sick.

What on earth is the difference between a Registered Dietitian (RD) and a Nutritionist?

Join Bonnie and guest Dan Feldman (both Registered Dietitians) to talk about what the difference is, and how to make sure that the person you've hired as your nutrition coach is qualified to give you advice!

Topics:

• What is a Registered Dietitian
• What are the qualifications to become a nutritionist
• What are the qualifications to becoming an RD

• Questions you should ask any nutrition coach before you hire them
• Recommendations for staying up to date on the latest nutrition research

Resources in this episode:

• MASS Research Review
• Weightology
• Examine
• Alan Aragon's Research Review
• Sigma Nutrition Radio
• Stronger by Science Podcast

Dan's Instagram

Dan's Website

Join Bonnie and guest Amanda, a clinical pharmacist and mom who has mastered meal planning for her family.

Weekly family meal planning sessions allow her husband and daughter to contribute, creating a sense of ownership and enthusiasm towards healthier choices.

Amanda and Bonnie share practical advice on dealing with differing dietary needs within the family, a reality for many households.

We'll also talk about Amanda's journey of losing 25 lbs and maintaining a healthy lifestyle, despite the challenges of working in a COVID ICU and caring for her family.

See more about Amanda's journey here

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

Topics:

• Meal planning as a family
• How to make home cooked meals as a busy mom
• Losing weight and routine while working in the hospital
• Healthy eating for kids with their own health conditions

Could skipping breakfast actually be the secret to sustainable weight loss? Or is it just a fad? This episode throws the limelight on the popular dietary practice - intermittent fasting.

The Nourished Path coaches and Registered Dietitians Trisha and Bonnie delve into the various forms of intermittent fasting and challenge the notion that this method is superior to a simple calorie deficit for weight loss.

Topics:

• What is Intermittent Fasting (IF)?
• What are the benefits
• What are the possible harms of IF?
• Meal Timing
• IF on vacation
• Fasting and workouts

Resources:

• Quick Breakfast Prep Podcast Episode: https://www.thenourishedpath.com/podcast/breakfast-prep-podcast
• Free Eating on the Go Guide: https://view.flodesk.com/pages/645d1f204df98f732d242344

Let's explore Ripal's transformative two-year journey to losing almost 60 pounds—double her original goal! Ripal's story is an incredible example of resilience and persistence, especially after trying multiple weight loss programs like Weight Watchers, Stronger U, and Noom without success.

Ripal's journey took some unexpected turns - and with the help of the fantastic coach Trisha she uncovered a medical condition (PCOS) that was standing in her way. This experience highlights how important it is to advocate for yourself when you feel something is off, even when it’s easy to get written off—especially as women.

We also talk about the value of building solid nutritional habits, focusing on protein, and getting personalized coaching to fit busy lifestyles. Ripal learned to navigate life as a vegetarian and working in a high-stress hospital environment.

Link to the podcast on Ozempic

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

Stop wasting your time and money on special supplements and detoxes if you aren't drinking enough water!

Unravel the mysteries of hydration with me, Bonnie, a registered dietitian, as we illuminate the critical roles of water in our bodies. Get ready to quench your thirst for knowledge, as we delve into the importance of water for weight regulation, inflammation reduction, and enhancement of mental functioning, sleep quality, and mood.

Stay tuned as we journey into the realm of innovative tools like smart water bottles and apps like Plant Nanny, all designed to encourage healthier hydration habits. And how to make your hydration journey more enjoyable. Lastly, let's talk about pee! Yes, hydration affects urination frequency, and that's okay. So, join me and let's turn the tide on hydration together.

Don't forget to follow, rate and share this episode with those who need a splash of hydration knowledge!

Link to my top water drinking tips! https://www.thenourishedpath.com/blog/water-drinking-hacks-registered-dietitian

When I first met Gabriela, an inspiring alcohol-free success and accountability coach, I knew we were destined for a rich conversation. Our engaging dialogue delves into her past experiences and the pivotal moments that urged her to reassess her relationship with alcohol. Gabriela's candid recount of the physical and mental benefits she's reaped since her decision to quit drinking lends testimony to the transformative power of lifestyle changes.

We also discuss the unexpected impact of alcohol on our bodies and minds. Who knew that a pause from drinking could lead to improved energy levels and cognitive health? Gabriela offers practical tips on redefining the concept of 'fun' without the need for alcohol. The 'play the tape forward' exercise we share is a simple yet powerful tool to help make mindful decisions about drinking.

As we wrap up our enlightening chat, Gabriela explains her coaching program's role in helping others embark on a similar journey. Her upcoming group program is designed to provide a robust support system for individuals aiming to reduce or stop drinking. So, if you're curious about the alcohol-free lifestyle or perhaps need a little nudge in that direction, this episode is definitely worth your time. Let's redefine fun, shall we?

Topics

1. Benefits of Reducing Alcohol Intake
2. Alcohol's Impact on Energy and Finding Fun Without Drinking
3. Preserving Cognitive Health and Alcohol-Free Living

How to find Gabriela:

Website: https://www.gabrielaflaxcoaching.com/ 

TikTok: https://www.tiktok.com/@notapplicabledrinks

Instagram: https://www.instagram.com/notapplicabledrinks/

Ever wondered if you're getting enough protein? We'll look at the often misunderstood Recommended Dietary Allowance (RDA) for protein, and why it's just a bare minimum, not an optimal goal. We'll also dive into why your protein needs might differ based on your lifestyle choices and objectives - be it weight loss, muscle gain, or generally maintaining a healthy routine.

Are you convinced that you don't have time to ensure protein-rich meals? We'll explore why convenience should never come at the cost of nutrition. In this candid chat, I'll guide you on how a bit of meal planning and readily available apps like My Fitness Pal can make a world of difference. We'll also discuss the importance of amino acids, the building blocks of protein, and the need to diversify your protein sources. I'll also spill the beans on the collagen craze and whether it's all it's cracked up to be. Be ready to take notes and share this protein-packed episode with your mates. Trust me; they'll thank you for it!

--------- EPISODE CHAPTERS WITH SHORT KEY POINTS ---------

The Importance of Protein Intake

Protein needs vary based on lifestyle, and its importance in preserving muscle and avoiding storage is discussed.

(0:12:31) - Maximizing Protein Intake and Convenience

Convenience foods, meal planning, tracking food with apps, and amino acids are discussed for better protein intake.

(0:17:07) - Importance of Variety in Protein Sources

Protein sources, collagen balance, and lifestyle tips discussed to ensure optimal protein intake.

Pre and Post Workout Fuel Podcast episode: https://www.thenourishedpath.com/podcast/pre-post-workout-fuel

Protein Calculator: https://www.thenourishedpath.com/inbody-calorie-calculator

In this episode of The Nourished Chat, host Bonnie welcomes special guest Ashley Johnson, head coach at Orange Theory Bothell, to discuss common questions that Orange Theory members have about nutrition.

1. How can vegetarians get more protein?

2. How many calories should you eat for weight loss?

3. How should your eating change when you're done losing weight and want to focus on building muscle?

Quotes from this episode:

"I have noticed it working with people that they actually are really hungry when they're increasing their food, and they're like, I don't understand. This makes no sense"

"people think intuitive eating should be intuitive, but Oreos and Cheetos don't grow on trees, do they?"

Find Ashley at @otfbothell on the gram