Nourish and Nurture: Creating Healthy Resilient People Before Crisis Hits

Today's episode focuses on burnout, the factors explaining it's prevalence and how workplaces and individuals can minimise and counteract it. Having experience of this myself - and have a plate and 17 pins in my arm to prove it - and seeing the rising rates within the businesses I partner with, this seemed like the perfect conversation to have with my wonderful colleague, Dr Carol, Strahan...

Today we are talking about sleep and how to unlock a better night’s sleep so that you can supercharge your energy, decision-making. The Sleep Foundation report than over 50% of us do not get sufficient sleep, but usually we simply keep going…this can lead to exhaustion, being run down, more prone to illness or injury and even burn out. Other health risks of sleep deprivation are increased risk of...

As it is Mental Health Awareness week I wanted to focus our topic this week on: - What causes mental challenges - What factors allow mental health challenges to persist - What psychological and practical strategies we can put in places drawing on CBT, ACT, nutrition and more. If you struggle with emotional regulation, mood or mindset, this one is for you.

Welcome to Episode 92! Protein plays a vital role in supporting hormone health for women both before and after menopause. Its benefits are particularly important during the menopause transition, when hormonal fluctuations and declines in estrogen can significantly impact metabolism, muscle and bone health, weight, and overall well-being. This episode explores the key benefits of protein and the me...

Changing health-related behaviours such as improving diet, sleep, stress management, and physical activity is challenging. This is due to interconnected neuropsychological, emotional, and practical barriers. Today's episode is an analysis of these obstacles and an exploration of simple, evidence-based strategies to foster lasting and meaningful behaviour change. Which changes are you strugglin...

The menopause transition is a pivotal time for women, marked by hormonal changes that can impact physical, mental, and emotional health. Optimizing health during this phase requires a holistic approach—integrating nutrition, mental health support, and lifestyle adjustments—to address symptoms and reduce long-term health risks. Nutrition: A balanced, nutrient-rich diet supports hormonal balance, bo...

This podcast will explore how childhood food experiences influence our eating habits, body image, and long-term health. It will combine research, lived experience, and actionable advice to help you reflect on your own food journey and understand the profound impact of early experiences. What were their favorite meals growing up?    - Were there any rules around eating that shaped their current hab...

This is the follow-up part to last week's episode. Break bad habits with neuroscience & emotional regulation Overriding self-sabotage and strengthening new habits requires a two-pronged approach that leverages the power of neuroscience and emotional regulation techniques. In today's episode I show you HOW you can apply this to various health behaviour changes. By combining neuroscience...

Welcome to the Nourish & Nurture podcast, where science meets sustainable change. Today, we’re diving into why breaking old habits and building new ones feels so hard—backed by neuroscience—and how hormones like cortisol and estrogen play a role. Areas discussed: Leverage Dopamine : Pair new habits with instant rewards Start Microscopic : Small wins build basal ganglia pathways. Habit Stacking...

Ever wondered why long term healthy habits are so difficult to implement AND stick to? And how to overcome common mental and practical barriers to change? Look no further, I'll be sharing nuggets from one of my programmes and how it provides a holistic, practical approach to improved health and wellbeing. If you have listened and want to know more check out how it works, what topics are covere...

Welcome to Breaking the Cycle , a podcast dedicated to helping you create sustainable health behavior change. Today, we’ll explore why changing health behaviors is so challenging, provide mindset hacks to shift your perspective, and share practical tips to build discipline that lasts. Behavior change is hard but not impossible! By understanding the barriers you face and applying these mindset hack...

From Burnout To Balance   Welcome to the podcast this week on mindset mastery to elevate workplace wellbeing.  Today we're diving into four critical challenges facing individuals, businesses and their teams: motivation, resilience, stress management, and burnout prevention. Let's explore these issues and discuss practical strategies to overcome them. By implementing these key strategies, w...

Welcome to this week's podcast episode on the neuroscience behind dichotomous thinking in weight loss and training. I'm your host, Sarah Lacey, an therapist, nutritionist and menopause coach, and today we'll explore this fascinating topic and provide you with actionable strategies to overcome it. Highlights: - How our hardwiring affects our thoughts and actions. - Why black or white th...

Welcome to my podcast episode on women's gut health! Today, we will explore why gut issues, IBS, bloating, and digestive problems are more common in women, their effects on menopausal women, and provide strategies for optimizing gut and mental health. Join me as I dive into the reasons for these gut-related issues, their psychological impact and actionable strategies for improving gut - and me...

We so often hear about and discuss the hot flashes, brain fog, lethargy, histamine imbalances... I think we need to talk more about psychological interventions that are sensitive to - and informed by - Menopause transition symptoms. That's why today's episode is all about the ways the psychology, mindset and mental health shifts dramatically during this time. Key highlights: - Reasons why...

Welcome to the podcast. I'm your host, Sarah Lacey, I’m a CBT therapist, a nutrition and mindset coach and a menopause coach with over 21 years of experience helping people overcome mindset barriers in behaviour change. Today, we're diving deep into the psychological hurdles that often prevent us from committing to healthier lifestyles. We'll explore common challenges and provide pract...

Welcome to "Thriving in Menopause: Mind, Body, and Beyond." I'm Sarah Lacey of Nourish & Nurture, your host and specialist in CBT and nutrition. Today, we're diving into the complex world of menopause and how it affects women's mental health, relationships, and overall well-being. Menopause is a significant life transition that brings a host of physiological, mental, and circumstantial changes...

As a nutrition coach when I am chatting to people in the DMs or in client check-ins, there is an assumption that fat intake needs to be heavily restricted. Today I will discuss why these myths persist and what to do to ensure appropriate dietary fat. Research has shown that moderate-fat diets can be equally or more effective for fat loss compared to very low-fat diets. A meta-analysis of 53 studie...

Welcome to "Myth Busting: Nutrition Edition," where we're tackling 10 persistent nutrition myths that might be holding you back from achieving your health goals. I'm your host, Coach Sarah Lacey, nutrition mood and mindset specialist and I have collected a number of the common myths that can cause confusion and become unhelpful to you making lasting behaviour change. Let's dive in! Some highlights...

Happy New year all! As a nutrition, mindset and mental health coach, I've observed that women often face significant mindset barriers when it comes to health behavior change, especially in the post-Christmas period. Here are the top 10 mindset barriers and ways to overcome them... We will discuss common barriers I have been discussing with clients and have experienced myself, then we will explore...

Happy Christmas, gentle ... listeners? (Been watching A LOT of Bridgerton lately lol_ I hope that you are all enjoying your Christmas holiday with family and friends. It is always a good time to reflect on what you are doing/have done well and this can be particularly helpful at this time of year. It is maybe an age thing but I can at times lean towards focusing on what I did not do well when revi...

Welcome to the podcast episode on managing holiday negativity using Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) strategies. Today, we'll explore how to handle unhelpful negativity around Christmas, particularly when making positive changes in your physical fitness, nutrition, and lifestyle. I will dive into examples of how to harness and change unhelpful thoughts...

Hey everyone! Welcome back, in today’s episode we are talking all about Cortisol. I will be busting myths about cortisol, highlighting it's health benefits And as always I will provide practical advice for maintaining healthy cortisol levels using nutrition, stress management and more! Let me know what you think and if you have any questions DM me @nourishandnurtu.re Coach Sarah x

Seasons Greetings to you! We all know how busy Christmas time is and that can make it very difficult to strike a balance between having some of the (mince) pies and eating all of them. In this episode I will show you practical ways you can navigate the festive season with confidence. Also 3 spaces have gone following the launch of my Black Friday offer, leaving just 2 spaces. If you think you'd be...

There are many reasons as to why we might give up on the habits needed to create behaviour change and in turn to achieve our goals... Whether that is to get fitter, feel leaner in clothes, to have more energy We need to first understand mental or practical roadblocks that make the process of change feel intolerably long. Today we'll examine the reasons clients (and I) have found change difficult i...