Nourishing Women Podcast

We have had a podcast episode on the mindset shift of wellness without obsession before. But at the time I record this, my thoughts, experiences and expertise have continued to change and grow. So I thought it was time for an updated episode on this concept!   As a podcast listener, I have asked you to consider engaging in health habits without restriction, obsession, and rules. THIS is what wellness without obsession is all about.   A term created in our very first e-book in 2017, wellness without obsession became the company’s philosophy, the podcast motto and a trademarked term owned by my company.   It’s hard for me to define wellness without obsession because it means so many things to me! But in today’s episode I define and share my current thoughts on what is wellness without obsession. At the end of the day, improving your relationship with food and your body IS about health. It is about wellness.   But because we are choosing a healthy relationship, you will notice that engaging in health habits is f

The Gentle Nutrition Masterclass is coming this month! Join this 60 minute masterclass on Wednesday, March 23rd at 7pm EST (replay available if you cannot attend live) to learn how to navigate your nutrition from an intuitive eating approach.   Have you ever considered pelvic floor physical therapy to support your IBS or PCOS? We’ve talked about pelvic floor PT to support postpartum management on the show before, but today we are focusing on how it can help manage conditions. Today on the show we are welcoming my very own pelvic floor PT, Jenna Sires, to help us learn why we all need to consider our pelvic floor as part of a whole body, holistic approach to wellness. Plus, we talk about common misconceptions about the pelvic floor, including the burning questions, should we be doing kegels or not?!   Jenna Sires received her Bachelor of Science in Exercise Science from Florida State University in Tallahassee, FL and her Doctorate of Physical Therapy from the University of South Carolina in Columbia, SC. She b

Last week we talked about why we lose our periods from excessive exercise. This week I want to talk about exercise from an intuitive eating lens, specifically how to be flexible with your fitness.   One of the reasons I believe it’s so important to be flexible with your fitness is that there are going to be times in your life where exercise should and will need to be modified, or potentially even completely eliminated for a period of time.   Inevitably, our lives change. Maybe you move, get a new job, have children, lose a family member, or have an injury. Maybe your recovery requires a pause in exercise. When life happens, whatever it may be, we want you to know that movement is always there for you when you need it. It’s true that movement helps us process through emotions, can help comfort us and connect back inward, and can be a healthy coping mechanism for the stress in our lives.   But if it’s the only form of coping we have, we are not setting ourselves up for success. Listen to today’s episode to lear

If you have ADHD, this episode is just for you! I asked ADHD eating expert and registered dietitian, Becca King, to share with us the link between ADHD and binge eating, and why intuitive eating is the solution, even for those with ADHD!   Becca King helps adults with ADHD struggling with disordered eating, chronic dieting and body image issues make peace with food and improve their self-esteem.   If you find yourself struggling with binge eating, forgetting to eat, or what to eat to help manage your ADHD, Becca is a resource you are going to love! She will help you rebuild a healthy relationship with food and your body. Using an evidenced based, weight inclusive, approach to eating and movement, Becca teaches you how to make peace with food and feel empowered to trust your body again.    By providing support, using the principles of Intuitive Eating and gentle nutrition Becca helps you navigate your journey to rediscovering your inner Intuitive Eater so that you too can stop binge eating for good and actuall

As part of the celebration of the new release of Get Your Period Back Playbook available as an anytime purchase, I wanted to record today’s episode on a component of hypothalamic amenorrhea (HA) that we have yet to discuss, and that’s how excessive exercise contributes to HA.   The hypothalamic-pituitary-gonadal axis or HPG axis refers to the hypothalamus, pituitary gland and gonadal glands almost as if they are a single entity. This axis plays a critical role in the development and regulation of several different body systems like reproduction and immunity. The HPG axis is what controls the cascade of your hormones releasing to create your monthly menstrual cycle, and also what can stop it from happening altogether, too. Remember, HA is when the brain (specifically the hypothalamus) turns “off” the ovulation switch.   The HPG axis is extremely sensitive to the environment. And today we are going to address this from a lens of excessive exercise.   Exercise has benefits no doubt. In a very basic explanation,

I am so honored to say today on the podcast my guest is a client I’ve worked with Mary Weis. Working with Mary was an absolute joy. She was like many of our clients, working to fully heal her relationship with food and her body. But when we started working together, I immediately noticed how intense her digestion symptoms were.    You’ll hear in this episode how we helped her work with her doctor to get antibiotics to treat SIBO, and we focused on removing the stressors in her life, healing her relationship with food and body and experimenting with different supplements that aid digestion and SIBO recovery.   We also discuss in detail orthorexia, why commenting on weight loss is problematic and the importance of letting go of health as your one and only identity. Listen to learn more and get inspired in your own recovery journey!   In this episode we discuss: What Mary’s relationship was like with food, exercise and her body growing up. When Mary’s relationship with food started to change, and what made her

Are you someone who regularly experiences IBS symptoms, heartburn, nausea, or indigestion? If so, you're not alone! A majority of our clients at Nourishing Minds Nutrition are suffering from some type of digestive distress in addition to disordered eating when they begin working with us.    And since the vagus nerve is associated with many different functions and brain regions, research shows the positive effects of vagal stimulation on a variety of conditions, including digestive issues. There are many ways to stimulate the vagus nerve, and we discuss this in today’s podcast episode!   Thank you to Kelsey for helping write this, and if you want to work with Kelsey, Megan, Emilie or myself you can click here to learn more about our services.   Announcements: Get Your Period Back Playbook is currently open for our March enrollment, join this last live round to regain your health and fertility from HA! Food & Body Peace Playbook is also open for pre-sale for our April enrollment, if you join before March

Have you ever thought about the power of the words you speak to yourself? If so, you are in for a treat today! Today on the podcast we have guest and word coach, Dimple Mukherjee, on the show to discuss the power of words and how to create your word for the year.   Dimple is an occupational Therapist with more than 25 years of experience, and a graduate of Queen’s University with additional certifications in Health Coaching through the Institute for Integrative Nutrition and Applied Positive Psychology (CAPP) through The Flourishing Center. Dimple also has three insanely active sons and call Toronto, Canada home.   Dimple’s mission is to help intentional, values-oriented individuals use their words of the year as anchors to guide them purposefully towards their desires and create consistent forward momentum. I love using the simple medium of chosen, personal words to enrich our lives and relationships. Listen to today’s episode to learn more about the power of words!   In this episode we discuss: Dimple’s wo

If you are ready to begin your intuitive eating journey, I am SO excited to tell you about the Beginner’s Guide To Food & Body Peace.   The Beginner’s Guide is a self paced online course that will help you *officially* stop dieting and jumpstart your intuitive journey.   Created for those who need help beginning the journey, or processing through the obstacles preventing them from understanding this self-care eating framework, the Beginner’s Guide is exactly what you’re looking for if you are ready to begin healing your relationship with food and your body.   We are currently in the middle of a 72 hour sale to celebrate the launch of our new offer (and Valentine’s Day), you can use the code FLASHSALE for 50% off the Beginner’s Guide to Food & Body Peace through Wednesday, February 16th!   Announcements: Get Your Period Back Playbook is currently open for pre-sale for our March enrollment, by joining before February 15th  you can get a free customized meal plan to support your HA recovery. Food &a

Today on the podcast I have guest, Michelle Pillepich. Michelle is a Registered Dietitian and Personal Trainer helping people break free from food rules and learn to fuel their best lives.  She sees clients virtually in her private practice and runs a group program that teaches intuitive eating and exercise with community support. Michelle approaches health and nutrition from a holistic and intuitive perspective. She specializes in helping clients who struggle with eating disorders, disordered eating, or who want to work on improving their health and relationship with food from a non diet approach. Listen to learn how to have a healthy relationship with exercise to compliment your intuitive eating journey, and to learn about  Michelle’s experience running the NYC marathon as an intuitive eater. In this episode we discuss: Michelle’s decision to become a personal trainer to compliment her expertise as a non-diet RD. Michelle’s advice for how to reintroduce exercise after abusing it or using it in a punitive w

Before we begin this episode, I am putting a call out for therapists who also own online businesses and work in the intuitive eating/body image space. We recommend therapy to every client we work with, and we’d love to set up a referral system with a select group of therapists who can work with our clients and conversely, that we can be your choice for dietitian referral for your clients. If you are interested in learning more, you can email me at hello@nourishingmindsnutrition.com.    TW: I will share calorie amounts in this episode. Please do not listen if this could be triggering for you in any way.   In today’s episode, we discuss why calories are energy, not the enemy. I want to first begin though by validating the reason you are likely controlling, counting or trying to reduce your calorie intake. And that’s your desire for weight loss.   Letting go of the desire to lose weight may seem near impossible at this point in your journey and that is a completely valid way to feel!  Our culture is obsessed wit

Sign up for our FREE 5 day New Year, No Diet Challenge running all next week here!   Today’s guest is your favorite anti-diet business coach (and fellow dietitian!) Jennifer McGurk. Not only does Jennifer run her own successful private practice, but she is also the owner of Pursuing Private Practice.   Pursuing Private Practice is on a mission to empower non-diet dietitians to start, grow, and scale a business rooted in a weight-inclusive philosophy. Their goal is to amplify the common mission among non-diet dietitians that dietitians can empower clients feel fabulous about food. Pursuing Private Practice supports dietitians to create impactful offers for their clients, generate consistent revenue in business, and to prioritize self-care as a business owner.    Listen to learn more about Jennifer’s advice for weight inclusive businesses and how to have happiness and success in your business, and also learn a bit about my own personal business evolution!   In this episode we discuss: Jennifer’s journey as a d

What does it mean to come home to your body? To practice embodiment? Today on the show I want to talk to you about one of my favorite parts of helping women heal their relationship with their bodies, and that’s being IN your body. That’s why I love the concept of coming HOME to your body so much.    Because for most of us, our bodies are not our homes. They are something separate from us, something to control, something to perfect…and I’m on a mission to help you change that. Coming home to your body is a practice of embodiment. Listen to learn more about what exactly is embodiment and ways to come home to your body.   Today’s episode is also brought you to by Primally Pure. In the dead of winter, my skin gets so dry so I have personally been loving the beauty cream, the soothing serum and baby balm (I apply this directly to my eyes and dry spots). Before I apply these products I also use the facial dry brush, which has helped with reducing the overall dryness of my face too. If you’re new to Primally Pur

Today’s episode is brought to you by our free non-diet intention setting worksheet here, so that you can stay strong in your desire to not diet in 2022. Today on the show we have guest,  Julia Parzyck, aka Fit Fat and All That on Instagram. Julia is passionate about educating girls and women on how to live a life outside of the diet culture, be aware of media manipulation, and embrace their true selves.Julia believes that all bodies are beautiful, that all foods can fit into your life, and that being healthy looks different on everyone. She’s here to help you ditch the diets and learn how to intuitively eat, exercise because we love our bodies, and unlearn what we’ve been taught about our ideas of beauty.  In this episode we address eating disorder recovery, the role of an ED recovery coach, and how to teach core values to children.   In this episode we discuss: Julia’s shares with us her own journey of eating disorder recovery and how this led to her Instagram account and work she does today. The role of an

Today’s episode is brought to you by our free non-diet intention setting worksheet here, so that you can stay strong in your desire to not diet in 2022.   Today’s episode is also brought you to by Primally Pure. In the dead of winter, my skin gets so dry so I have personally been loving the beauty cream, the soothing serum and baby balm (I apply this directly to my eyes and dry spots). Before I apply these products I also use the facial dry brush, which has helped with reducing the overall dryness of my face too. If you’re new to Primally Pure you can use the code NOURISH For 10% off your first order.   Hunger is not a weakness, and not something you need to overcome! Remember, getting TOO hungry is only going to contribute to chaotic eating. We’ve talked about learning your body’s interoceptive cues, we talked about the hunger fullness scale on the show before, but we’ve never discussed specifically the 4 types of hunger. In today’s episode, we explore these types of hunger for you to explore in your int

Today’s episode is brought to you by our free non-diet intention setting worksheet here, so that you can stay strong in your desire to not diet in 2022. Today’s guest is eating disorder expert, Fiona Sutherland. Fiona is an Accredited Practising Dietitian and Director of The Mindful Dietitian, based in Melbourne, Australia. She has been practising for over 20 years primarily in the areas of eating and food behaviour across the lifespan, eating disorders, body image and sports nutrition. Fiona is a committed Weight Inclusive Dietitian spending most of her working week supervising other Dietitians, or running training for Dietitians and health professionals.   She is host of the Podcast “The Mindful Dietitian” and a Sports Dietitian, consulting at The Australian Ballet School and national sporting organisations. Fiona also teaches across Masters Level Dietetic training programs at several different Universities in Melbourne specifically in Counselling Skills and Weight Inclusive Approaches in Dietetics.   Fiona

Listen to today’s episode to learn my 2022 intentions and my word for the year! You can also grab your free non-diet intention setting worksheet here, so that you can stay strong in your desire to not diet in 2022.   Today’s episode is brought to you by Primally Pure. Y’all know I’m not into the idea of things we put in or on our bodies as “toxic” BUT I do believe ingredients in our skincare can help support our skin health, just like how nourishing foods can positively impact our overall health. The reason I love the products is because my skin responds SO well to them.   In the dead of winter, my skin gets so dry so I have personally been loving the beauty cream, the soothing serum and baby balm (I apply this directly to my eyes and dry spots). Before I apply these products I also use the facial dry brush, which has helped with reducing the overall dryness of my face too. If you’re new to Primally Pure you can use the code NOURISH For 10% off your first order.   Announcements: Get Your Period Back Play

It’s 2022, we are here to release the shame and taboo around ALL conversations that surround women’s health, including sex education. In this episode, guest and sex expert and therapist Vanessa Marin, shares how to have more orgasms and improve your sex life.   Vanessa’s business partner is her husband, Xander Marin.  A lot of people on the internet call them “That Sex Couple.” Vanessa’s a licensed psychotherapist with 20 years of experience in the sex therapy field. Xander’s a regular dude who’s been married to a sex therapist for over a decade. (Which makes him very popular at parties!) Their mission is to take the intimidation out of getting intimate.   They will make you laugh while giving you the courage to talk openly about sex and relationships so you can have more fun in the bedroom.   In this episode we discuss: When Vanessa knew she wanted to study sex therapy as she was becoming a psychotherapist. I have a lot of women who listen to the show struggle with their relationships with their bodies. Thi

Welcome to my yearly reflections episode! In today’s episode I get VERY vulnerable with you, sharing my honest reflections (and things I’m afraid to tell you) on the past year. Listen to learn about what my year looked like in 2021.   We are also booking for the final spots for 2021 and early bird spots for 2022 for our virtual practice, Nourishing Minds Nutrition. Reach out now to get started with one on one coaching for intuitive eating, body image, hormone support and digestive relief.   Resources for you: Learn more about our services at Nourishing Minds Nutrition. Read testimonials from our amazing clients here.  Join our FREE support group for like-minded women, the Nourishing Women Community for more community & support. Take a look at our online shop, the Wellness Without Obsession Shop. Our next program enrollment periods will be March for Get Your Period Back Playbook, and April for Food & Body Peace Playbook.   Let’s hang out! Connect with Victoria and the staff at NMN: Victoria’s I

Kendra Tolbert MS, RDN, CDN, LD, RYT, Cert AT is a registered dietitian nutritionist, registered yoga teacher, and certified aromatherapist specializing in PCOS, fertility, and PMS. She received her Bachelor of Science in Nutritional Sciences from Howard University and her Master of Science in Nutrition and Public Health from Teachers College, Columbia University. In 2017, She was awarded the Emerging Professional Award from the Women's Health Dietetic Practice Group.   Kendra has experience helping individuals, families, and communities make improvements to their wellbeing and quality of life by adopting healthier habits. Her areas of expertise include women's health, PCOS, fertility, mind-body practices, and community nutrition.    Kendra is passionate about helping women live fertile. To LIVE FERTILE is to live the most joyful, productive, and fruitful life you can by caring for your body, mind, and soul. Whether your goal is to have more energy, make peace with your body, or get pregnant, living F.E.R.T.