Nourishing Women Podcast

I am thrilled to have Candace Molatore on the podcast today. I have followed Candace on Instagram for quite awhile now, and I have to say I’m obsessed! She is beautiful, with impeccable style, but more importantly- her words and writing speak to me so much. She’s like that calm, nurturing and honest friend that you cling on to every word she says to learn and do better as a person yourself.     Candace Molatore is a Self-Love Advocate, Branding Consultant and Photographer based in Portland, OR. With a passion for building community, Candace uses her photography and writing skills to broadcast the message of self confidence, body positivity and inclusivity online. She shares her interests, inspiration, tips and everyday life with her audience regularly through social media. With a modest but strong following behind her, Candace continues to spread the message of inclusivity and self-love with high-quality visuals, a strong work ethic and a mission to make everyone feel empowered in their own skin.     Today’

It’s been a long time since we last had a podcast episode on intermittent fasting and I thought it was due time to an update, review of the research and to have an honest conversation with you about your need for rules.   It’s common and totally okay to have questions about what is intuitive eating aligned and what is not when it comes to health trends, and even nutrition research. Because intuitive eating isn’t anti-health or even anti-nutrition, and...ALSO...Ultimately, this is your body,and your choice, so if you decide intermittent fasting is for you then it’s your choice to make, but I’m hoping I can give you another perspective on this super popular trend.   Let’s first describe what is intermittent fasting. Intermittent Fasting (IF) is a diet regimen that cycles between brief periods of fasting, with either no food or significant calorie reduction, and periods of unrestricted eating.”   In the episode we discuss: What is intermittent fasting and the different types of IF The reported benefits of in

One of the amazing dietitians at Nourishing Minds Nutrition, Megan Perez, is back on the show! Today she’s getting personal with you sharing why she is so passionate about PCOS awareness and proper education on this endocrine disorder. Megan is our resident PCOS specialist so I knew she would be the perfect person to come on the show to share with you gentle nutrition practices to support PCOS.   In this episode we discuss:   Megan gives a life update to what she’s been up to since last on the show Megan shares with us a bit about why she is so passionate about PCOS, including her personal diagnosis with PCOS this year What exactly is PCOS and how to get diagnosed Why there is so much stigma surrounding PCOS diagnosis and treatment Gentle nutrition practices to support PCOS Why reducing inflammation is such a big piece of supporting your PCOS How Megan currently practices wellness without obsession   Megan’s blog post on PCOS: Gentle Nutrition for PCOS 4 Different Types of PCOS   Past episode

The purpose of today’s episode is to share the digestive response our bodies have to an eating disorder and how this impacts our gut microbiome.   For the context of this episode, I’m going to refer to eating disorders to include the entire spectrum: chronic dieting, disordered eating, orthorexia, anorexia, bulimia, and binge eating. Since I specialize in orthorexia, I’ll really be touching on this quite a bit in this episode, yet all eating disorders (ED) have an effect so this really is an episode to say all forms of ED impact digestion.   According to Marci Evans, 98% of those affected by ED have digestive issues. Specifically functional gut disorders (meaning no structural damage), although structural disorders can absolutely impact those with ED, too. In today’s episode we share why this may be that so many with ED struggle with digestive issues, as well as why those with digestive issues are more prone to develop ED.   There are so many mechanisms at play for how the digestive process is affected when w

Today on the podcast, we have one of our amazing dietitians at Nourishing Minds Nutrition, Kelsey Pukala, back on the show to explain how disordered eating can be a root cause to digestive issues.   In today’s episode we detail through: An explanation to what is disordered eating What kind of digestive issues you can experience with disordered eating Why and how disordered eating can lead to digestive issues Why we don’t use elimination diets and food sensitivity testing in our practice General tips to get started with improving your digestion   Information discussed in today's episode: Victoria Myers Blog Meg’s Etsy Shop Episode 83: Digestion Basics, IBS/SIBO and merging Intuitive Eating with Digestive Healing Episode 66: SIBO, IBS and Digestive Healing with dietitian Kelsey Kinney Episode 64: Probiotics: the what, how and why Marci Evans website Is Clean Eating Causing Your Digestive Issues? Improve Your Digestion Naturally (and Start Today!) Resources for you: Learn more about our services at N

  I’m going to start this episode off with a rant of how bad diet culture is right now. I live in my non-diet bubble so much that sometimes I forget HOW BAD it is out there. I’m continuing to realize how prevalent diet culture is and how much we need to keep spreading our message. And I get that intuitive eating sounds like a different world. And that’s because it is. It’s about behavior change and self care actions instead of specific actions of weight loss. It’s a world that doesn’t exist in extremes and rules and that is HARD for us because that’s what we expect these days of diets.     But it wasn’t always this way. We once had a world where we didn’t view foods as something to feel guilty about or induce shame. Once upon a time, mind body knowledge around food WAS the norm because we didn’t have an internalized diet mentality impacting it.     And today I want to dig into the mind body knowledge part of intuitive eating as I know this can be one of the harder parts to figure out. But the Mind body knowl

There is no perfect or “right way” to nourish our bodies and I hope this episode with guest and eating disorder specialist, Erica Drewry RD/N, helps you discover your own version of health and learn the differences between positive and pathological nutrition.   Erica Drewry is a dietitian dedicated to teaching you how to worry less about food and be more present with things that matter in your life. With over 10 years of experience, she believes your relationship with food is a foundation for discovering your own version of wellbeing and health. Additionally, Erica is a Certified Intuitive Eating Counselor and Eating Disorder Dietitian Supervisor. Beyond working with clients, she loves to connect and interact with her community - on Instagram at Aligned Nutrition and her podcast the Aligned Nutrition Podcast. She lives in Columbus, Ohio in her mid-century modern dream home with her fiance and dog Ellie.    Learn more about Erica: IG: @alignednutrition  Podcast: The Aligned Nutrition Podcast  Website: www.ali

Mindfulness has been a buzzword for the past few years and the number of people practicing in the US has tripled in the past decade, but so many don’t know the real principles behind it. It’s more than simply calming the mind, it involves self-love, forgiveness, compassion, authenticity, and perspective.   After climbing the corporate ladder for nearly a decade, Nina left her flourishing career to take a year sabbatical. She moved to California to unplug and continue her pursuit for happiness while living in an ashram. It was at a peak point of stress sparked by the corporate grind that she took this drastic step to change her life.  The outward move allowed Nina to look deeper inward.  She wanted to see if there was a way to take ancient wisdom and apply it to modern day stressors and this lead her to an international bestselling book and the founding of Pure Minds.   She runs mindfulness and meditation workshops for the public and corporate sector and in this episode, Nina gives us realistic and approachabl

Today’s episode is another round of Ask Me Anything Q&A with my amazing assistant, Kate, asking me your listener questions. In this episode we cover in detail birth control for hypothalamic amenorrhea (HA), how long it takes to recover from HA, how to heal from HA as a college athlete and lab values that confirm or deny HA.   If you are a perfectionist with a missing period or diagnosis of hypothalamic amenorrhea, sign up here for the waitlist to Get Your Period Back Playbook. Enrollment opens May 26th, and waitlist enrollees get first dibs to the limited spots AND early bird pricing. Don't forget to also download our free e-book, How to Eat for Hormones!   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.   Let’s hang out! Connect with Vi

If you resonate with being a perfectionist or a “good girl”, you’ll love today’s guest, Majo Molfino, the Latinx author of Break The Good Girl Myth, host of the HEROINE Podcast designer, and women’s leadership expert.   Majo Molfino guides women toward more power and meaning through her unique blend of storytelling, design, psychology, and mindfulness. She has a book, Break the Good Girl Myth that we dive into deep in this episode and she also has a leadership program called IGNITE.    This conversation focuses on how we develop the good girl myth, what are the five myths and how to build creative confidence to break perfectionism beliefs.   In this episode we discuss: How being a female, Latinx immigrant & daughter of immigrants led Majo to develop a good girl mentality The five good girl myths and how they affect every aspect of our lives including our health and well-being. How the patriarchy manifests inside of us women How to build creative confidence through smart experimentation and action. Why

Today's guest is Jessie Johnson, a Board Certified Nutrition Specialist and the founder of Good Farma.  As a leader in promoting sustainable food systems that prioritize transparency + planetary integrity, Jessie brings a pinch of rogue activism to her work.  She believes all food should be easy, all food should be nourishing, and all food should be fair.  Jessie is here to make more than a statement; she is here to make an impact.   In this episode we discuss: Jessie’s work as the founder of Good Farma. Jessie’s journey with an eating disorder and living through the ‘wellness rollercoaster’. What is healthism and how does it harm? Specific examples of how healthism is problematic, perpetuating privilege and morality around food. Jessie explains the issues with food access, why fair isn’t always fair. Food desserts versus food apartheid What is a food apartheid and how their our systemic issues, like racism, involved in our food systems. How Jessie practices wellness without obsession.   Learn more about Je

As we continue to explore gentle nutrition in this series, I’d love to talk to you today about nutrition hierarchy.    Today we will explore the concept of nutrition hierarchy, so what matters most and least when it comes to nutrition. Because I know you, and that you tend to be fixated and worried about “doing it right” when it comes to nutrition.   My  goal is that this episode helps you see clearly the importance of adequacy, balance and variety, and that while individual foods can also be important, they are not at the top of the nutrition hierarchy pyramid.   In this episode I reference the Gentle Nutrition book by Rachael Hartley, and this article by Ellyn Satter.   If you are a perfectionist with a missing period or diagnosis of hypothalamic amenorrhea, sign up here for the waitlist to Get Your Period Back Playbook. Enrollment opens May 26th, and waitlist enrollees get first dibs to the limited spots AND early bird pricing. Don't forget to also download our free e-book, How to Eat for Hormones!   Re

Financial wellness is a realm of wellness that I feel gets left out of the conversation so often, and it’s something I am fascinated with as an idea of a way to practice wellness without obsession. As women, it's common to not feel empowered with education about managing our money, and I hope this episode helps you see that you can practice wellness even through creating financial stability and freedom in your life.   Today’s guest is Brooke Tyler Benson, founder of Not Starving Artists, is a Financial Coach, AEA Actor, and Expert Contributor at Backstage Cast. After graduating with a BFA in Acting, she realized how little the arts industry taught and valued financial wellness. Her mission is to arm the creative freelance community with financial literacy through digital resources, group coaching, and a community of other artists striving for financial freedom. She is your financial cheerleader, here to destroy the "Starving Artist" trope and empower you about your own personal finance game. Find her on Inst

Here’s some honest truth: Weight changes are likely the #1 challenge of choosing to become an intuitive eater. And for most of us? We believe weight loss will give us better body image, when it truly never will.   Sit and think about it: any time you’ve reached your “goal” weight did it feel like enough? Did you feel satisfied with your body? Or did it make you feel even worse? Want to keep going, “just another 5 lb?” Did you treat your body with more or less respect when you reached the elusive goal body you set for yourself?   More likely than not, the answer is that you felt even worse then.  Because how our bodies look isn’t actually what creates positive or negative body image. It’s our thought patterns and how we treat our bodies that do.   So if we can work to instead focus on the real outcomes of better body image, you can hold space for your desire to lose weight but not actively participate in these desires, giving you the ability to focus on the changes needed to get your period back, eat enough, a

After working long hours as a Wall Street consultant, overcommitting herself to friends and colleagues, and putting her health on the backburner, Rachael developed an autoimmune disorder that forced her to slow down. The daily gym sessions, people-pleasing social life, lack of sleep and nonexistent lunch hours had finally caught up with her, and it took three years to return to homeostasis. During the time away from her career she began putting herself first, which opened her eyes to the flaws in our culture, a culture that puts success ahead of peoples’ health and unique pursuits of personal fulfillment. Rachael committed to reconnecting with her true self and began evaluating how the vicious cycle of overworking perpetuates itself in our culture.    Rachael was inspired to start Return To Flow to help burnt out professionals break free from our hustle culture and find balance and fulfilment — whatever that looks like for them. Listen to today’s episode to learn more about the 7 types of burnout and how to h

Welcome to another round of AMA Q&A! Join me and my wonderful assistant, Kate, for our answers to your questions about: Daily challenging of perfectionism and orthorexia Trusting the unknown Avoiding restriction with IBS and food sensitivities Reverse dieting vs. going “all in” for  HA recovery Exercise recommendations for HA recovery Thank you to Primally Pure for bringing today’s episode. I am enjoying the rose tinted lip balm, plumping face mask and charcoal deodorant, all perfect for entering into the spring season. You can use the code NOURISH for 10% off your first order.   If you are a perfectionist with a missing period or diagnosis of hypothalamic amenorrhea, sign up here for the waitlist to Get Your Period Back Playbook. Enrollment opens May 26th, and waitlist enrollees get first dibs to the limited spots AND early bird pricing. Don't forget to also download our free e-book, How to Eat for Hormones!   Resources for you: Learn more about our services at Nourishing Minds Nutrition. Read t

Today’s guest, Lauren Sharpe, is a food freedom advocate and registered dietitian  that is passionate about helping women end the binge/restrict cycle, end food guilt, feel confident in their bodies and stop thinking about food 24/7.  In this episode, Lauren helps explain the true root cause of disordered eating and also explains why things like comparison and progress pictures on social media are negatively impacting your ability to reach food freedom.   In this episode we discuss: Lauren’s journey to becoming a food freedom dietitian. What food freedom means to Lauren and the true root cause of disordered eating. How to remove the control around food and move towards a free and peaceful relationship with food. The harm progress pictures can cause and how to avoid seeing these on social media. How to protect yourself from comparison and perfectionism on social media. Lauren’s top tips for creating a healthy relationship to social media that will positively impact your food choices and body relationship. How

If you are struggling with hypothalamic amenorrhea, you may know the basics of recovery are to eat more and exercise less. But what does it mean to eat more? It’s interesting, the two most demonized macronutrients, carbohydrates and fat, will be the two most important nutrients to consider when it comes to getting your period back.   In this episode, I’ll help you understand why carbohydrates are essential to your reproductive health and your period resuming. One of my favorite things that carbohydrates do for our hormones is stimulate our glucose sensing neurons in our ovaries. Eating enough overall and eating sufficient carbohydrates tells these neurons to communicate with hormones, which are also involved in turning on GnRH secretion to stimulate the specific reproductive hormones involved in your menstrual cycle. But this is just touching the surface on the amazing things carbohydrates do for our bodies and how they help us in amenorrhea recovery!   Listen to learn more and if this episode was supportive,

Mary Jelkovsky is the creator of Mary’s Cup of Tea, an online platform that empowers women to be more confident in their bodies and love themselves unconditionally. After recovering from an eating disorder, Mary started her Instagram account @maryscupofteaa to help women heal body-image struggles and find self-love. Now, Mary Jelkovsky is a published author, TEDx speaker, and women’s self-love retreat host. She also has a podcast called Mary’s Cup of Tea where she shares self-love and body-image advice and talks about all things women’s empowerment.   Mary also just came out with her new book called The Gift of Self-Love which is a workbook to help you build confidence, recognize your worth, and learn to finally love yourself. Written like a letter to a close friend, this self-improvement book provides practical advice and exercises that will help you finally love yourself.    *Please note we do briefly discuss sexual assault in this episode, so if this is triggering for you this may not be the best episode f

Every round so far that I’ve done with Permission Stage Playbook (our online program that helps you make peace with food and body, enrollment reopening later in the fall, click here to join the waitlist), I get the question around if sugar is truly healthy or not to consume. This question almost always comes up when we are in the module discussing challenging food fears.   If you sit and think about it, I’m positive for you too, sugar is likely one of the most anxiety or fear provoking foods you could possibly consume.   And honestly this makes sense given the way sugar is discussed in the media, with health care professionals and any health blog on the internet these days.   Words like inflammatory, poison and enemy are words I’ve heard used to describe how “bad” sugar is for you.   But if you’re working to become an intuitive eater, you are rejecting diet mentality, making peace with food and challenging the food police, that mean girl inside your head that causes judgement and shame if you allow yourself t