The Nourished Chat

December tends to slow things down just enough to notice what usually gets missed. I went behind the scenes of the podcast, client work, and the business as a whole, expecting a few straightforward patterns. But, as always, reality isn’t that simple! I share what I noticed about which podcast episodes performed best, where new clients actually came from, and what really predicts success in nutrition coaching. I also talk through why ads didn’t work for me, why referrals continue to matter most, and how weight loss medications like Ozempic are changing the landscape of nutrition coaching going into 2026.Links and Resources in this episodeJoin my nutrition newsletter for weekly tips and insights. Top Apple Podcasts of 2025: #1: Are workouts increasing your cortisol? Link#2: How to stop evening snacking Link#3: Why NEAT is vital to your weight loss goals Link #4: Is Intermittent fasting a good idea with Trisha Link Top Spotify Podcasts of 2025: #1: Are workouts increasing your cortisol? Link#2: What’s actually important for fat loss Link#3: Watch out for these diet red flags Link#4: I’m not eating much but I can’t lose weight LinkLearn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)Follow me on Instagram

Have you been feeling sore lately, or just a little “off” in your body? It might not be your workouts or your age…it could be your circulation.Meet Adam Hewitt, one of fewer than ten practitioners in the world trained in Sennin-So Shiatsu, a 650-year-old Japanese healing art focused on restoring circulation and balance through precise touch and pressure (think acupuncture without needles).We talk about how inflammation really works, why poor blood flow can leave you feeling sore and slow, and simple ways to get things moving.Find Adam at his website here for more about Sennin-So Shiatsu. He has an office in Kirkland Washington, and I highly recommend a visit! He also holds regular workshops for massage therapists and other body work practitioners. Check out this related podcast episode about The Anti Inflammatory Diet and how what you eat can also lower your inflammation. Learn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)Sign up for my nutrition newsletter for weekly tips and insights. Follow me on Instagram

Let’s be honest, nobody likes feeling hungry. And when you’re starving, discipline doesn’t stand a chance. In this episode, I’m sharing ten simple, science-backed ways to stay full so you can stop white-knuckling your way through the day.I’ll talk about what actually makes food filling (hint: it’s not just calories), how to build meals that keep you satisfied, and why small tweaks can completely change how you feel.If you’re tired of fighting hunger all the time, this one’s for you.Learn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)Sign up for my nutrition newsletter for weekly tips and insights. Follow me on Instagram

Signed up for the hyrox in December? Or maybe you’ve got a marathon, triathlon, or other race circled on the calendar? Let’s talk about how your nutrition and recovery should change along with your training! I’m joined by Sean Roberts, Chiropractor and Certified Strength and Conditioning Specialist in Woodinville, Washington. Sean is not only a chiropractor, but also an avid F45 member and has completed many events over the years. He’s been seeing an increase in the number of injuries leading up to competition day in his patients, and hopefully we can help shed some light on how you might need to change your life so you stay healthy!What HYROX actually is: 1 km runs paired with functional workout stations (sled pushes, farmer carries, wall balls, etc.), repeated eight times. Even if you’re not doing HYROX, these tips apply to other events like marathons, obstacle races, or any big fitness goal where your body is being pushed hard.Topics Covered: Changing your movements to avoid injuryThe role of protein and carbs in your workouts Timing your nutrition around your trainingHydration & electrolytes Race-day nutrition.Changing your goals: weight loss vs. performanceRecovery strategies: sleep, rest days, and active recovery that actually helps.Find Dr Sean Roberts on his website here or his instagram here. Past episodes with Sean: Lose Fat, Not Muscle and Nutrition Mythbusting Learn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)Sign up for my nutrition newsletter for weekly tips and insights. Follow me on Instagram

Supplements can be helpful, but only if you’ve got the basics covered first. In this episode, fellow Registered Dietitian and Nourished Path coach Trisha joins me in breaking down some of the most common questions we get about vitamins, minerals, and trendy powders. From CoQ10 and creatine to magnesium and iron, we dig into what’s worth considering, what’s overhyped, and what to skip altogether.You’ll hear us share real client stories (like the one spending $300 a month on pills before we cut it down to just a few essentials), practical supplement tips, and why food should always come first.What we cover in this episode:Why supplements should supplement, not replace, healthy habitsCoQ10 for heart health: what the research really saysThe handful of basics we actually recommend (multivitamin, vitamin D, calcium, iron, magnesium)When creatine makes sense and how to take itCommon pitfalls with supplements (duplication, poor absorption, or marketing hype)Food-based ways to boost iron and vitamin C for better absorptionSigns you might be overdoing it with certain vitamins (like B6)How to think critically about supplement marketing claimsBy the end, you’ll have a clear framework for deciding what’s actually worth your money—and when you’d be better off buying vegetables instead.Iron-Rich Foods Animal-Based (best absorbed):Beef (ground, 85% lean) – 3 oz cooked: 2.1 mg of ironBeef liver – 3 oz cooked: 5.4 mg of ironChicken thighs (dark meat) – 3 oz cooked: 1.1 mgTurkey (dark meat) – 3 oz cooked: 2.0 mgCanned tuna (in water) – 3 oz: 1.3 mgSardines – 7 sardines (3 oz): 2.0 mgOysters (cooked) – 6 medium: 4.5 mgEggs – 2 large: 1.0 mgPlant-Based (less absorbed):Lentils (cooked) – ½ cup: 3.3 mgSpinach (cooked) – ½ cup: 3.6 mgTofu (firm) – ½ cup: 3.4 mgChickpeas (cooked) – ½ cup: 2.4 mgPumpkin seeds – 1 oz (¼ cup): 2.5 mgQuinoa (cooked) – 1 cup: 2.8 mgFortified cereals – varies by brand, typically 4 to 18 mg per serving (check label)Vitamin C Rich Foods:Red bell pepper (raw) – ½ cup: 95 mgBroccoli (cooked) – ½ cup: 50 mgStrawberries (sliced) – ½ cup: 49 mgKiwi – 1 medium: 64 mgOrange – 1 medium: 70 mgTomato (raw) – 1 medium: 17 mgTomato sauce – ½ cup: 22 mgPineapple (chunks) – ½ cup: 39 mgCantaloupe – ½ cup: 29 mgBrussels sprouts (cooked) – ½ cup: 48 mgPapaya – ½ cup: 44 mgSign up for my nutrition newsletterFollow me on InstagramLearn about 1-1 online nutrition coaching