The Millennial Nutritionist

Making new friends as an adult is hard, and maintaining relationships with old friends through moving, life transitions into marriage and parenthood, and demanding careers can feel downright impossible. However, having a strong social support system isn’t just fun, it’s vital to our mental well being. In this episode, Farah Zerehi LMFT, MA, MS, joins us to share her expertise on building a social...

If you feel like you stay on track for weight loss but go all out on the weekends, you are not alone! So many of our clients struggle with overeating or even just surpassing their calories without realizing it when they’re trying to go out and socialize with friends and family. In this episode, TMN Coach Catherine is back to share her tips for enjoying yourself on the weekends while prioritizing h...

Millennials are no strangers to the work/life balance struggle, but staying chronically burnt out at work is taking a toll on our health, with serious negative impacts on our cardiac health, mental health, and weight. In this episode, Nina Nesdoly - a work stress and burnout prevention speaker, researcher, and consultant - is sharing her tips for achieving a better work/life balance that’s rooted...

When was the last time you had a preventative checkup with a regular family doctor? For a lot of millennials, their pediatrician is the last primary care doc they saw regularly, so in this episode, Erika Henry - a Family Nurse Practitioner based in New Jersey - is sharing why you should establish care with a physician and prioritize those annual visits.  Check out Bada Bean Bada Boom for delicious...

My friend Vi Nguyen is back on the podcast to share her expertise as an orthopedic surgery physician’s assistant! In this episode, we’re talking about how your body weight and nutrition leading up to a surgery can affect your surgical outcomes. Even if you don’t have a surgery coming up, this might be helpful information for a family member or friend in the future! This episode is kind of a part t...

There is a plethora of biohacking content online and you’ve maybe even heard a friend swear by one or two biohacks themselves. In this episode, TMN Coach Hannah is here to help us debunk some biohacking myths and share some of the benefits of others!  Check out Bada Bean Bada Boom for delicious snacks high in protein and fiber and low in calories! Place your order at  http://www.badabeansnacks.com...

You know that habits are the key to a healthy lifestyle, but so much of the advice out there is very one-size-fits-all and doesn’t always take mental health into account. In this episode, we have Dr. Maddy Ellberger on the podcast to share her perspective on creating habits as a therapist specializing in Dialectical Behavioral Therapy (DBT). If you struggle with creating sustainable, healthy habit...

Y’all loved the episode we recorded with Tyler Liesch, Founder of Revival Fitness, about strength training basics, so he’s back on the podcast this week! In this episode, Tyler is sharing the science behind “bulking up” and why you shouldn’t let the idea of getting bulky hold you back from hitting the weights. Plus, for all my Swifties in their Eras Era, we’re unpacking Taylor Swift’s fitness rout...

If you experience joint pain when you’re exercising or have an active day, you might be struggling with arthritis or osteoarthritis. In this episode, my good friend Victoria “Vi” Nguyen is here to share her expertise as an orthopedic surgery physician’s assistant on how we can take better care of our joints to reduce and prevent pain. Thank you to Kevin’s Natural Foods for sponsoring this episode!...

Class is in session! Our guest this week is Dr. Tryon Wickersham, an associate professor of animal nutrition at Texas A&M University. In this episode, Dr. Wickersham is sharing his expertise to help us understand whether raising and consuming beef is a sustainable practice. Whether you’re an avid meat eater or you’re more of a plant-based protein person, you will learn some really cool informa...

It feels like there’s a new fad diet that emerges every single day, and as a weight loss practice, we are constantly trying to combat the restrictive, all-or-nothing, supplement-heavy programs that are out there. In this episode, TMN Intern Laura Anderson joins us to help debunk some of the most popular diets at the moment, plus we unpack Mindy Kaling’s weight loss and what she claims she did to a...

As a weight loss dietitian, I see a lot of clients who share their stories with us of how low esteem impacts their lives. Low confidence affects so many people (myself included!), but I have great news: weight loss is not a prerequisite for feeling more confident! Building confidence is something that can come much more quickly through practice and building habits that support our physical, mental...

Gut health is a pretty hot topic in the health world, and there is a ton of content about gut health on social media. However, not everything you’re seeing online is accurate, and some “healthy” tips online could actually be hurting you! In this episode, Dr. L - the MD and gastroenterology fellow behind @socalgastrodoc on TikTok - is helping us unpack the misinformation online and teach us how to...

You’ve probably heard all the benefits of strength training, but how do you actually get started? In this episode, Tyler Liesch, Founder of Revival Fitness, is sharing his best tips for getting started with strength training for weight loss, including how to find a program to follow, mistakes people make in the gym, and how to build the habit of going to the gym. Plus, his take on walking pads and...

Hypothyroidism can cause weight gain, sensitivity to inflammatory foods, and many more symptoms, but it doesn’t mean you can’t lose weight or live a healthy lifestyle overall! In this episode, TMN Coach Courtney and I are sharing some client case studies of women we’ve worked with that were able to successfully and sustainably lose weight with hypothyroidism. I hope this episode clears up some of...

Last week we talked about how to save money while you’re grocery shopping, and this week is all about what to do once you bring those groceries home. TMN Contributor Sarah Hester, MS, RD is back to share her best tips for freezing groceries and meals, what to keep on hand to make delicious meals with what you’ve bought, and more ways to avoid wasting food and your hard-earned money by making the m...

Shopping for healthy food automatically means spending much more money… right? Actually, it doesn’t have to! In this episode, TMN Coach Lacey and I are chatting about our best tips for saving money while shopping for foods that will support your weight loss goals. We’ll also share which foods and items are actually worth the splurge because they’ll save you money long term! Plus, we’re covering wh...

You might think heart attacks only happen to old people, but that’s a huge misconception. According to the CDC, one person dies every 34 seconds from heart disease in the U.S. Heart disease encompasses several different conditions, and there are so many risk factors. In this episode, we want to empower you with information about heart disease so you can develop healthy habits to live a long and vi...

When you’re trying really hard to lose weight, you might find yourself doing endless hours of cardio or going hard with HIIT workouts, only to see no results on the scale. This is such a common experience, but it doesn’t need to be this way! In this episode, Dr. Payton Busker, a Doctor of Physical Therapy and the Head of Content and Fitness Instructor at Evlo Fitness, walks us through the five big...

Health goals and weight goals need to go hand in hand. You might ask why? Well, quite simply if you are not focusing on your health, you’ll have a harder time keeping the weight off long-term. More importantly, you could cause long-term damage to your body. When people want to lose weight, it’s important to not only consider weight loss, but also other health indicators such as exercise, nutrition...

As we enter the  2nd half of January, this is the time when many people who made weight loss resolutions start to get frustrated, especially when the scale stops moving. If you’ve ever experienced this, we are here to help. Listen in as Illa and TMN Coach Hannah provide simple, but effective tips to help you continue to make progress toward your goals. Plus they share their thoughts on the we...

One of the first questions our clients ask us concerns whether they can still drink while trying to lose weight. The answer is yes, you can still drink. You don’t have to cut anything out of your diet in order to lose weight. That being said, it is important to understand not only the calories that are involved in drinking, but also how it affects your moods, sleep, and decision making. Listen in...

Heroin chic is returning as a popular body size and it’s not something to celebrate. Should we stop embracing body size diversity and aspire to be something we are not, which may in fact be unhealthy? The answer is absolutely not. In this episode, Illa and TMN Coach Courtney discuss the harmful effects of undereating, including being too skinny. From losing hair and sleepless nights to surgical co...

As we enter the New Year, this is a popular time for people to focus on weight loss as well as a time to reflect on this past year. At The Millennial Nutritionist, we are a non-judgmental weight loss company that focuses on individualized coaching to help you achieve your goals. We want to meet you where you’re at. As a smaller company, we listen to your feedback and continually use it to improve...

When you are following a weight loss plan, you should still be able to have a good quality of life. You shouldn’t be suffering and looking forward to the day when you can stop this diet. If you’re obsessing over food, or swearing off a whole food group, then this is most likely not the way forward. Tune in as Illa and Courtney, dig into how NOT to lose weight including skipping meals, not prioriti...