The Nourished Chat

Alcohol is polarizing. Some people go 100% dry, and some enjoy a glass of cabernet every night. Like so many things in life, it’s usually less about finding the perfect rule and more about balance, intention, and knowing yourself. This conversation dives into the messy middle. When does it make sense to drink? What are some smarter choices if you want to limit added calories? And how can you enjoy...

Over 80% of people who maintain their weight loss for years eat breakfast every day. Meal consistency is a huge portion of success! But mornings can be hard - so you have to be prepared to succeed with quick and easy breakfasts. I'll give you all my favorite tips to make sure your day gets off to the best start! Links and Resources: Grab and Go Meal Guide link for quick and easy on the go brea...

Travel has a sneaky way of turning nutrition into an all-or-nothing situation. Either you’re packing protein powder like you’re heading into the wilderness, or you’re three airport muffins deep before the trip technically starts. I wanted to talk through how I actually think about eating when I’m away from home because travel isn’t always the same. A work trip, a family visit, and a once-in-a-life...

Nighttime eating can feel frustrating, especially when you’re working hard to lose weight or eat healthier. But evening cravings usually aren’t about lacking discipline. More often, they’re the result of habits, stress, under-eating earlier in the day, or finally slowing down after a nonstop schedule. Let's break down the most common reasons evening eating happens, why cravings tend to hit hardest...

There was a time when I thought if I could just be more consistent in the gym, everything else would fall into place. Like if I showed up enough, worked hard enough, got sweaty enough… my body would eventually “catch up.” And I see this all the time now. Someone is working out four, five days a week. They’re doing the classes, closing their rings, hitting the step goal… and quietly wondering why n...

So many of us assume our eating habits come down to willpower, discipline, or “just making better choices.” But that starts to fall apart the second you find yourself standing in the kitchen, eating something you didn’t even really want, or wondering why the cravings hit so hard by 3 p.m. Amy shares a simple framework for understanding the different reasons we eat, and it opens up a much more usef...

I generally think that if one person has a question, it probably means other people are wondering the same thing! These 3 questions were submitted to my local Orangetheory during their Transformation Challenge: Do I need to be taking supplements like protein, creatine or pre-workout? How do rest days change how I should eat? (Timestamp ~3:45) How does alcohol, eating out and weekends affect fat lo...

Sometimes change starts in the most unplanned ways. A shared dinner, an offhand comment, a walk that didn’t happen, but stuck anyway. Real transformation rarely looks dramatic at first. It often begins when someone is already exhausted, stressed, and quietly frustrated that the usual answers aren’t working. Tricia Stover is a coach herself (in franchise and enterprise strategy) and recognized that...

Creatine has been everywhere lately, between the headlines, gym talk, and bold claims about brain power, it’s hard to know what’s real and what’s just marketing. What is creatine actually doing in your body? Who might benefit? What should you realistically expect? There’s nuance here. Some solid science. Some overreach. And a lot of confusion. If you’ve been curious but skeptical, this episode wil...

There’s something strange about the way online nutrition works. You can read articles, follow accounts, listen to podcasts, and save hundreds of tips for free. Then suddenly the next step is a big commitment: months of coaching, real money, real accountability. For a long time that gap didn’t sit right with me. I kept wondering what the middle could look like. Something more helpful than general a...

Trying to eat healthier and lose weight while feeding a family can feel like an impossible math problem. You want progress, but you don’t want to cook two dinners every night. That tension is real, especially with kids, busy schedules, and wildly different calorie needs at the table. Since I don’t have kids, I brought on former client Amanda to talk about how she lost 30 lbs and 5 inches on her wa...

Eating enough protein sounds simple until you try to do it consistently. This breaks down where people usually get stuck and what actually helps in real life. Instead of new rules or drastic changes, focus on small adjustments that build on what you already eat. Things like portions, timing, food choices that quietly underdeliver, and how snacks and travel tend to throw everything off. The goal is...

Today I’m joined by Kendal, one of our coaches at The Nourished Path. We’re going to explore what a real 10 year weight loss journey can look like, with all the ups and downs that that entails. In this conversation, Kendal shares: How her gut and Crohn’s disease shaped her relationship with food Why losing 65 pounds quickly didn’t prepare her for navigating “normal life” What happened when she reg...

Eat less, move more, lose weight. On paper, it’s simple and tidy. In real life, your body get a vote. I see the same two strategies over and over that feel smart but quietly derail progress: cutting calories as low as possible and piling on more workouts. Both look disciplined. Both often backfire. Weight loss stalls. Hunger spikes. Energy tanks. Motivation fades. Instead of blaming willpower, let...

Today I answer your top 3 questions about protein: 1. How much protein do you really need? 2. Do you need to eat protein before your workout? Does timing matter in general? 3. Are protein bars and powders helping or hurting you? Links and Resources in this episode Previous protein-focused podcast episode Free protein guide Free macro calculator Learn about 1-1 online nutrition coaching to get the...

Let’s be so for real about weight loss goals for a minute. Magazines still promise “10 pounds in a weekend,” influencers are crash-dieting before vacations, and meanwhile you’re just trying to figure out: What’s actually realistic for my body? How long is this going to take? And how do I know if I’m even making progress? Let’s dig into how to set weight loss goals that are both ambitious and reali...

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 nutriti...

The holidays are officially… a lot. There’s the food, obviously. But there’s also the family dynamics, the travel, the “just have another slice!” comments, and that sneaky pull to keep everyone else happy while quietly abandoning what you actually want and need. In this episode, I’m joined by licensed mental health therapist Katie McKenna, a licensed mental health therapist (LMHC) and certified nu...

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 tal...

Heather Stevenson shares how she stopped making excuses and took back control of her health. After years of putting herself last with caring for family, running multiple businesses, and dealing with several serious health issues, Heather decided she was done making excuses. She stopped numbing with food and alcohol, and rebuilt her confidence one small choice at a time. We dig into the mindset shi...

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...

Plateaus are one of the most frustrating parts of any health or fitness journey. You’re putting in the effort, doing the work, but the results just don’t seem to be showing up. In this episode, we dig into why plateaus happen, how to know if you’re really in one, and the small but powerful adjustments that can help you move forward without burning out. Joining me today is Katie MeKenna , a license...

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 com...

Today we’re covering two “taboo” subjects: Nutrition and Finance. Amazingly though, there are SO many similarities between the two, and I’ve found that sometimes thinking about a topic from a different angle can help us understand it in a different way. I’m joined by my husband, Clint Campbell, who is a financial advisor and head of Soundview Financial Group with offices in Washington, Maine and M...

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. Y...