The Nourished Chat

Today I’m joined by my cousin Rachel who had a lot of questions that you might also be wondering. From BMI, probiotics, cruise ship buffets, kids and new foods, high protein snacks, ozempic and more! Topics Covered: Why BMI can be useful in context , and when to stop stressing about it How much water you actually need Pills vs. foods for probiotics What to do if you’re a stress eater Cortisol My t...

If you’ve ever said, “I’m either all in or completely off the rails,” this episode is for you . Today, I’m joined by Katie McKenna, a licensed mental health therapist (LMHC) and certified nutritionist who specializes in eating disorders, anxiety, and chronic illness. We’re digging into perfectionism and the all-or-nothing mindset—how it shows up around food, how it sabotages progress, and why bein...

Electrolyte drinks like LMNT, Liquid IV, Nuun, Ultima and more are everywhere! But is it all just marketing hype? Are electrolytes something you actually should be supplementing with? In my opinion - maybe. It depends on your exercise, the time of year, and more. Topics covered: What electrolytes are. How you can get each of the electrolytes. Do you need to supplement? What you should look for in...

Ah, balance. That magical word we all say we want—until we realize we have no idea what it actually means . Is it eating grilled chicken and broccoli five days a week so you can go wild on a cheeseboard and wine on Saturday night? (Spoiler: that’s not it.) In this episode, I break down what real-life balance looks like—from what’s on your plate to how your meals are spaced throughout the day so yo...

I’ll be honest: camping is not my thing. But I know a lot of you love it, and when it comes to staying on track with nutrition while you’re out in the woods, it can feel like a bit of a mess. That’s why I brought in Coach Trisha, who does camp and has figured out how to keep meals balanced (and still fun). We talked all things car camping - from what to pack in your cooler (yes, you might want two...

If you’ve ever hit the trail with good intentions and come back wondering why am I so hungry for three days straight? — this one’s for you. In this episode, I’m joined by Coach Trisha (fellow hiking buddy and nutrition nerd), and we’re talking all about how to fuel your hike without overdoing it. Because yes, hiking is great exercise... but that doesn’t mean it earns you an all-you-can-eat burger...

There’s so many ways to eat more protein without eating more meat! So even if you aren’t a vegetarian, I think you’ll find this episode to be worth a listen. When I met Neha, I knew that she had some valuable tips and lessons to share! She lost 30 lbs herself eating an Indian and Vegetarian diet, and has learned so much along the way. She learned so much by tracking her macros and losing weight, t...

Get ready to learn some new words today! We're going to talk about the main 4 ways that you burn calories, and how to increase it. 1. Basal Metabolic Rate (BMR) 2. Exercise Activity 3. Thermic Effect of Food (digestion, also called TEF) 4. Non Exercise Activity Thermogenesis (NEAT) If you liked this episode, you should also check out ⁠ this one ⁠ about the Nutrition Pyramid of Priorities.

Dan and Colleen have lost a combined 50 pounds so far this year with the help of The Nourished Path and coach Kendal - and we’re going to explore their journey and what has gone differently this time around vs other times they’ve tried to lose weight. Topics: Key nutrition changes Unexpected benefits How they help each other out as a couple What’s next - maintenance is a new adventure! Get results...

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. Fellow Registered Dietitian and Nourished Path coach Trisha joins me in challenging the notion that fasting is superior to a simple calorie deficit and macros for weight loss. Topics: What is Intermittent Fasting...

Why is it that we can feel like we're not eating very much, but can't seem to lose weight, or maybe have even been gaining a few pounds? If you're asking yourself this question - you're not alone! I hope that today's episode can shine a bit of light on this phenomenon and help you understand "calories in vs calories out", why sometimes we can be eating more than we think, and ideas for what to do...

What's a Registered Dietitian? And why do some Registered Dietitians seem to not know anything about how to help you lose weight? Today's special guest Olivia is a double feature - she's both one of our clients at The Nourished Path, and also a Registered Dietitian herself. Even with all of her knowledge, she felt stuck when it came to losing weight herself. She worked out at Orange Theory multipl...

Even if you’re feeling amazing right now, this is an episode you won’t want to miss! It’s important to prepare for illness now so you’re ready.  The Nourished Path’s very own coach Trisha is here with her best tips and tricks for eating when you’re sick! Trisha is Registered Dietitian, and through her work at the hospital has a plethora of ideas to nourish your body through illness. Now she uses t...

New year, new you, new goals! And weight loss, nutrition and fitness are at the top of many people's lists! But there are SO many bad weight loss programs out there, here's a few traps to look out for. This doesn't necessarily mean that any one diet or weight loss program is bad necessarily, but it does mean that you should look closer and do a bit more research. Warnings to look for: 1. "Cleanse"...

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...

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 di...

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 too l can be very helpful in assessing which areas of your lif...

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 ho...

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!...

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...

Today I'm joined by Osteopathic Physician Dr. Savitha Kasturi, to dive deep into the often-overlooked topic of perimenopause.  We discuss what perimenopause is, including hormone changes that occur leading up to menopause, and share insights on common symptoms such as irregular cycles, sleep disturbances, and weight gain.  Ultimately, we want to debunk the myth that there's nothing you can do abou...

What happens when you decide to prioritize your health but don’t want to give up everything you love? My guest Charlotte was recently postpartum with baby #3 when she started on her weight loss journey with the support of coach Trisha. Now she's been maintaining her 40 lb weight loss for months and really understands how to eat. We discuss the fear of cutting back on alcohol, the strategies that m...

The best detox you can do for your body is to drink enough water. In this episode I'm going to tell you: Why you need to drink water Ideas on how you can drink more There's a ton of myths about hydration - so hopefully this episode helps you get to the bottom of that well. Also, just an FYI I originally released this episode in the summer of 2023, but its been a topic that I've noticed a lot of qu...

You can’t always be perfect in your eating. It’s not possible. First of all - there is no “perfect” way to eat. If you go on the internet for 5 minutes you’ll see people who say you should eat oats, and then people who say they are bad for you. Drink water, but not too much. Sugar is bad, but not if its in fruit, but wait even then yes don’t eat it. You can’t win. So many people say “why even try?...

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...