PODCAST · health
9 to Thrive
by CiCi, The Nutrition Nerd
Let's spill the tea on health. Wondering why your jeans are tight when your diet's right? Over fad diets and empty wellness promises? Welcome to '9 to Thrive,' your modern shortcast to getting healthified in 9 minutes or less. Think of this as your reality check on everything from blood sugar to gut health, thyroid to fertility and more. This is the no-BS, tell-it-like-it-is guide to help you Heal for Good™. Nine minutes is all you need to turn those health 'oh nos' into 'hell yeahs!'(Coach CiCi is a Certified Hormone Specialist, Pn-Level 1 Fitness & Nutrition Coach, Functional & Integrative Medicine Educator.)
Episodes
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S4 E9: Balancing Blood Sugar: The Benefits You’ll Feel Today and Tomorrow
In this season finale, we bring together everything we’ve learned about balancing blood sugar to show how it directly impacts your energy, mood, and long-term health. Stabilizing blood sugar isn’t just about avoiding crashes; it’s the foundation for hormonal health, better focus, and even weight...
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S4 E8: Why You Should Never Eat “Naked Carbs” (Except When You Should)
Learn why "naked carbs"—carbs eaten without protein, fats, or fiber—might be the culprit behind your energy crashes and endless cravings. In this episode, we explore the art of food pairing to keep your blood sugar stable, boost your energy, and crush your cravings. Plus, discover the rare...
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S4 E7: Why Your Morning Meal Sets the Tone for the Day
Start your day off right by unlocking the secret to a truly balanced breakfast. In this episode, discover why your morning meal sets the tone for your entire day’s energy, blood sugar stability, and cravings. Learn how to avoid the common breakfast traps that lead to crashes and sugar spikes, and...
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S4 E6: Unlocking Energy and Health with Post-Meal Movement and Ultradian Breaks
Reclaim your energy and improve your health with simple strategies like post-meal movement and ultradian breaks. In this episode, discover how a quick 10-minute walk after meals can lower blood sugar spikes by 30% and stabilize energy levels, while intentional breaks throughout the day boost…
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S4 E5: Mastering Meal Sequencing and Carb Cycling for Steady Blood Sugar
Unlock the power of timing and strategy in your diet with meal sequencing and carb cycling. This episode reveals how eating specific foods in the right order and adjusting your carbohydrate intake based on activity levels can stabilize blood sugar, boost energy, and enhance fat burning. Whether...
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S4 E4: The Blood Sugar Rollercoaster: Why You’re Always Tired, Hungry, and Craving Carbs
Are you caught in the blood sugar rollercoaster—feeling energetic one moment, then drained and craving carbs the next? This episode dives into how frequent blood sugar spikes and crashes wreak havoc on your energy, mood, and weight. Learn why stabilizing your blood sugar is key to breaking free...
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S4 E3 Breaking Free from Sugar to Reclaim Your Health and Energy
Ever feel stuck despite following all the "healthy" rules? Hidden sugars in everyday foods might be sabotaging your weight loss, energy, and overall health. In this episode, we uncover the surprising sources of sugar in your diet, explain the havoc it wreaks on your hormones, and show you how to...
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S4 E2 Unmasking Sugar: The Silent Saboteur of Your Health
What if the real culprit behind weight gain and health struggles isn’t fat—but sugar? In this eye-opening episode, we uncover the hidden sugars lurking in “healthy” foods, explain their addictive nature, and reveal how they disrupt your body’s natural systems. With actionable tips to identify and...
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S4 E1 Insulin Resistance and Its Impact on Your Health
Discover the hidden health challenge affecting millions: insulin resistance. In this episode, we break down what insulin resistance is, why it matters, and how it can silently pave the way for serious conditions like type 2 diabetes and heart disease. Learn how to recognize the signs, reverse the...
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S3 E9 EPIGENETICS—How lifestyle choices impact your genes and future health
Wrap up Season 3 with CiCi as she delves into the fascinating world of epigenetics. Learn how your lifestyle choices can influence gene expression and impact your health and future generations. Discover actionable tips for harnessing the power of epigenetics to create a healthier, more vibrant...
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S3 E8 SLEEP HYGIENE—Practical steps for better rest and overall health
CiCi explores the importance of good sleep hygiene and its impact on overall health. Discover practical steps to improve your sleep environment, establish a consistent bedtime routine, and manage stress for better sleep quality. Prioritize sleep for balanced hormones, improved mood, and overall...
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S3 E7 HEALTHY EATING FOR KIDS—Building lifelong habits with smart strategies
Learn how to teach kids healthy eating habits with CiCi and sociologist Dina Rose, PhD. Explore the concepts of proportion, variety, and moderation, and discover practical tips for empowering children to make informed food choices and develop a healthy relationship with food.
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S3 E6 WEIGHT & LONGEVITY—Understanding key measurements for a healthier life
CiCi examines the importance of meaningful weight and health measurements. Learn about waist circumference, BMI, and the impact of excess body fat on chronic disease risk. Discover tips for monitoring your health and making sustainable lifestyle changes.
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S3 E5 ANTIBIOTIC OVERUSE—Protecting gut health and preventing resistance
CiCi delves into the overuse of antibiotics and its impact on our health. Understand the consequences of antibiotic resistance, gut health disruption, and weakened immune responses. Discover actionable steps to use antibiotics judiciously and support your gut health.
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S3 E4 PREVENTIVE HEALTHCARE—Shifting from treating sickness to creating health
Explore the rising costs of healthcare and the importance of preventive measures with CiCi. Learn how to make small, sustainable changes in your daily life to prioritize health and reduce the demand for chronic disease care. Advocate for yourself in healthcare settings and contribute to a culture...
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S3 E3 COMMON ≠ NORMAL—Advocating for yourself and overcoming medical gaslighting
CiCi discusses the common issue of medical gaslighting in women's health. Learn how to advocate for yourself, trust your instincts, and demand the care you deserve. Discover the importance of understanding your symptoms and finding supportive healthcare providers.
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S3 E2 OBESITY & HORMONES—Reversing weight gain and hormone imbalances
Dive into the obesity epidemic and its impact on hormone balance with CiCi. Learn about the "IOU" method for preventing and reversing obesity, focusing on what goes In, On, and Uplifts your body and environment. Empower yourself with actionable steps for better health.
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S3 E1 SEDENTARY LIFESTYLE—Move more, sit less with simple daily activities
Discover the dangers of our sedentary lifestyles and learn how to incorporate more movement into your day with CiCi's practical tips. From ultradian breaks to habit stacking, find out how small changes can have a big impact on your health and well-being.
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Season 3 Overview—Practical Solutions for Modern Health Challenges
Join CiCi for Season 3 of "9 to Thrive" as she shifts focus from debunking nutritional myths to creating solutions for modern health challenges. Explore topics like the sedentary lifestyle, obesity epidemic, and the overuse of antibiotics. Discover practical tips for improving health and learn…
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S2 E9: Nourishing Little Eaters—the truth about getting kids to eat healthy
Attention, parents! Are you tired of being a short-order cook, catering to your kids' picky eating habits? In this episode, we're busting myths and revealing the truth about children's nutrition. Discover why serving the same nutritious meals to the whole family is the way to go, how to handle...
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S2 E8: Navigating Nutrition Advice from Docs
Are you curious about the role of nutrition in your health, but unsure how to navigate the complex world of dietary advice? In this episode, we dive deep into the state of nutrition education in medical programs and explore three common myths surrounding the guidance you might receive from your...
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S2 E7: Good Fats, Bad Fats—Learning the Difference
Think all fats are unhealthy? Think again! In this episode, we're busting the top 4 myths about dietary fat and revealing the truth about this misunderstood macronutrient. Discover which fats actually fight inflammation, why red meat isn't the villain it's made out to be, and how to optimize your...
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S2 E6: The Cholesterol Clarity You Crave
This episode tackles the enduring myths surrounding cholesterol, saturated fats, and sugar with a fresh, evidence-based perspective. Discover why saturated fats aren't the heart health villains they've been made out to be, learn the surprising truth about dietary cholesterol's impact on your…
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S2 E5: How Veg Oils Hide Everywhere
Unraveling the truth behind four pervasive myths, this episode exposes the harsh realities of these so-called "healthy" oils. From their misleading name, which conjures images of nutritious vegetables rather than the GMO crops they truly originate from, to the rampant mislabeling that infiltrates...
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S2 E4: My Hot Take on Weight Loss Drugs
The top question I get lately is, "What do you think of semaglutide?" Okay, I'll tell you. From the temporary effects of weight loss drugs to the overlooked importance of a balanced diet and exercise, learn why these "quick fixes" might not be the solution they're often promised to be. Discover…
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S2 E3: Carbs—Friend or Foe?
Dive into the world of carbohydrates with CiCi. This episode debunks the biggest myths surrounding carbs and their impact on your health. Discover why not all carbs are created equal, the importance of whole food sources over refined grains, and how carbs play a crucial role in hormone balance,...
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S2 E2: Dairy Dos and Don'ts
This episode cuts through the confusion with science-backed insights on dairy's role in our diet. Discover why not all dairy is created equal, the surprising benefits of full-fat dairy for weight loss and metabolism, and how dairy impacts inflammation, acne, hormonal balance, and bone health.…
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S2 E1: Crafting the Ultimate Nutrient-Packed Plate
This episode debunks five pervasive myths that skew our understanding of a balanced meal. Discover why protein shouldn't overshadow your plate, the truth about low-carb diets, the hidden pitfalls of salads, and the misconceptions surrounding organic and fat-free labels. Learn how to assemble a...
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Season 2 Trailer
Check out what's in store for Season 2.
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S1 E9: Eat to Beat—Nutrition's Power Over Chronic Disease
Welcome to episode 9 of '9 to Thrive: Quick Health Tips for Busy Lives,' hosted by your favorite Nutrition Nerd, CiCi! In this season finale, we're taking a critical look at the Standard American Diet (SAD) and its alarming role in the epidemic of chronic diseases, especially among women. Ever...
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S1 E8: The Silent Enemy—What to Know About Inflammation
Welcome to episode 8 of '9 to Thrive: Quick Health Tips for Busy Lives,' hosted by your trusted Nutrition Nerd, CiCi! In just nine minutes, we're diving deep into the intricate world of inflammation and its profound impact on women's health. Ever wondered why conditions like obesity, high blood...
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S1 E7: Why 90% of Women Diet (and Why They Shouldn't)
Welcome to episode 7 of '9 to Thrive: Quick Health Tips for Busy Lives,' hosted by your trusted Nutrition Nerd, CiCi! In just nine minutes, we're diving deep into the pervasive world of diet culture and its profound impact on women's health. Ever wondered why a staggering 90% of women have tried...
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S1 E6: Living to 100—What the World's Healthiest People Can Teach Us
Welcome to episode 6 of '9 to Thrive: Quick Health Tips for Busy Lives,' hosted by your favorite Nutrition Nerd, CiCi! In this episode, we're journeying to the world's "Blue Zones," where people aren't just living longer, but they're living better. What's Inside: Discovering the Blue Zones: Dive...
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S1 E5: Tiny Tummies, Big Choices: Raising the Next Generation of Nutrition Ninjas
Welcome to episode 5 of '9 to Thrive: Quick Health Tips for Busy Lives,' hosted by your favorite Nutrition Nerd, CiCi! In this enlightening episode, we're taking a deep dive into the world of kids' nutrition. What's Inside: The Myth of "Kid Food": Challenge the notion that kids need a different…
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S1 E4: Unpacking America's Food Paradox of Deserts and Dollars
Welcome to episode 4 of '9 to Thrive: Quick Health Tips for Busy Lives,' hosted by your trusted Nutrition Nerd, CiCi! This episode dives deep into the unsettling reality of food deserts and the high cost of healthy eating in America. What's Inside: Unpack the dire consequences of food deserts...
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S1 E3: The Hidden Costs of Monocropping: From Soil to Supplements
Welcome to episode 3 of '9 to Thrive: Quick Health Tips for Busy Lives,' hosted by your trusted Nutrition Nerd, CiCi! In this eye-opening episode, we're delving into the world of monocropping and its far-reaching implications on our health, the environment, and even the global food supply. Ever...
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S1 E2: Not So Happy Meals: The Standard American Diet Exposed
Welcome to episode 2 of '9 to Thrive: Quick Health Tips for Busy Lives,' hosted by your go-to Nutrition Nerd, CiCi! In just nine minutes, we're peeling back the layers of the Standard American Diet (SAD) and its impact on women's health. What's Inside: Unveil the truth about how the SAD diet…
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S1 E1: Eat, Pray, Nerd: A Deep Dive into the U.S. Food System
Welcome to episode 1 of '9 to Thrive: Quick Health Tips for Busy Lives,' hosted by your favorite Nutrition Nerd, CiCi! In just nine minutes, we're diving deep into the murky waters of the U.S. food system. Ever wondered why some foods are labeled as 'healthy' when they're anything but? Or why...
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ABOUT THIS SHOW
Let's spill the tea on health. Wondering why your jeans are tight when your diet's right? Over fad diets and empty wellness promises? Welcome to '9 to Thrive,' your modern shortcast to getting healthified in 9 minutes or less. Think of this as your reality check on everything from blood sugar to gut health, thyroid to fertility and more. This is the no-BS, tell-it-like-it-is guide to help you Heal for Good™. Nine minutes is all you need to turn those health 'oh nos' into 'hell yeahs!'(Coach CiCi is a Certified Hormone Specialist, Pn-Level 1 Fitness & Nutrition Coach, Functional & Integrative Medicine Educator.)
HOSTED BY
CiCi, The Nutrition Nerd
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Frequently Asked Questions
How many episodes does 9 to Thrive have?
9 to Thrive currently has 38 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is 9 to Thrive about?
Let's spill the tea on health. Wondering why your jeans are tight when your diet's right? Over fad diets and empty wellness promises? Welcome to '9 to Thrive,' your modern shortcast to getting healthified in 9 minutes or less. Think of this as your reality check on everything from blood sugar to...
How often does 9 to Thrive release new episodes?
9 to Thrive has 38 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to 9 to Thrive?
You can listen to 9 to Thrive on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts 9 to Thrive?
9 to Thrive is created and hosted by CiCi, The Nutrition Nerd.
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